Comparing Nutrients in 7 ounces Green Peas VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Green Peas	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	5.7% 4.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.07% 0.77g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	12% 4.56g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.2% 129μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.5% 2.9mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.23% 156g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Peas versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Peas vs Boiled Cauliflower:

• 7 ounces of Green Peas have 38 times more Vitamin A, 6.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.8 times more Vitamin K than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 4.9 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Boiled Cauliflower provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Raw Green Peas as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Green Peas vs Boiled Cauliflower:

• 7 ounces of Green Peas have 1.6 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 3.7 times more Magnesium, 3.1 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 7.3 times more Zinc than Boiled Cauliflower.
• Both Green Peas and Boiled Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 3.5 times more Energy, 3.5 times more Carbohydrate, 2.7 times more Sugars, 2.5 times more Fiber and 2.9 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 4.8 times more Omega 3 than Raw Green Peas.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Green Peas as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.