Comparing Nutrients in 100 grams Edible Podded Peas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	1.45% 42kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.55g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	5.5% 4g	0.52% 0.38g	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	NA	0.23% 0.17g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6% 54μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	13% 0.17mg	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	10.5% 42μg	20.8% 83μg	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	66.7% 60mg	22.4% 20mg	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	2.6% 0.39mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.3% 43mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	4.67% 0.042mg	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	26% 2.08mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	17% 0.4mg	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	7.57% 53mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Edible Podded Peas versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Edible Podded Peas vs Broccoli Raab:

• 100 grams of Edible Podded Peas have 2.3 times more Vitamin B5 and 3 times more Vitamin C than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9, 4.2 times more Vitamin E and 9 times more Vitamin K than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Edible Podded Peas vs Broccoli Raab:

• 100 grams of Edible Podded Peas have 1.9 times more Copper than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.5 times more Calcium, 1.6 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Sodium and 2.9 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab contain similar levels of Iron, Magnesium, Potassium and Water per 100 grams.
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Edible Podded Peas have 2.6 times more Carbohydrate and 10.5 times more Sugars than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 14.5 times more Omega 3 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.