Comparing Nutrients in 100 grams Cauliflower VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Cauliflower	Boiled Green Peas	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	12% 15.6g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	8.18% 5.93g	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	1.34% 0.97g	0.57% 0.41g	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	% 0.94g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.2g	g per day for Men 19-50 years
Fiber	5.26% 2g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.6% 0.22mg	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	14.3% 57μg	15.8% 63μg	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	53.6% 48.2mg	15.8% 14mg	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	0.53% 0.08mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Green Peas	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	19.2% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	23% 0.53mg	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	6.3% 44mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Green Peas per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Boiled Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Boiled Green Peas:

• 100 grams of Cauliflower have 4.4 times more Vitamin B5 and 3.4 times more Vitamin C than Boiled Green Peas.
• While 100 g of Boiled and Drained Green Peas contain more Vitamin A, 5.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3 and 1.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Green Peas provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Boiled Green Peas:

• 100 grams of Cauliflower have 10 times more Sodium than Boiled Green Peas.
• While 100 g of Boiled and Drained Green Peas contain 4.4 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Selenium and 4.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Green Peas contain similar levels of Calcium, Potassium and Water per 100 grams.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Green Peas contain 3.4 times more Energy, 3.1 times more Carbohydrate, 3.1 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.