Comparing Nutrients in 7 ounces Green Peas VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Green Peas	Cauliflower	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 0g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Cauliflower	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	17.5% 593mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.23% 156g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Cauliflower per 7 oz

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

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

• 7 ounces of Green Peas have more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.6 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 6.4 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Cauliflower provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Green Peas as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Green Peas vs Cauliflower:

• 7 ounces of Green Peas have 4.5 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 4.6 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 6 times more Sodium than Raw Green Peas.
• Both Green Peas and Cauliflower contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 3.2 times more Energy, 2.3 times more Omega 3, 2.9 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Green Peas as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.