Comparing Nutrients in 100 grams Broccoli VS Seasoned Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Broccoli	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	7.1% 9.25g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.54% 0.098mg	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	15.8% 63μg	7.25% 29μg	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	99% 89.2mg	12.8% 11.5mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	11% 0.099mg	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	9.13% 0.73mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	11.7% 0.27mg	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	9.43% 66mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.34% 86.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Seasoned Canned Green Peas with Liquids:

• Raw Broccoli has 1.4 times more Vitamin A, 1.6 times more Vitamin B2, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 7.8 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.4 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Seasoned Canned Green Peas with Liquids have similar amounts of Vitamin B3 per 100 g.
• Both Raw Broccoli as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Seasoned Canned Green Peas with Liquids:

• Raw Broccoli has 3.1 times more Calcium, 1.4 times more Magnesium, 1.2 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Selenium than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 2 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 7.7 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Seasoned Canned Green Peas with Liquids have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 2.6 times more Omega 3 and 1.3 times more Fiber than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.5 times more Energy and 1.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Seasoned Canned Green Peas with Liquids have similar amounts of Protein per 100 g.
• Both Raw Broccoli as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.