Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Energy	3.83% 111kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	47.7% 62g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	32.5% 23.5g	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	2.24% 1.63g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	57.4% 22g	38g per day for Men 19-50 years
Protein	22% 12.3g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	50% 8.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	66% 0.86mg	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	55.6% 222μg	62.5% 250μg	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	177% 159mg	62.6% 56.4mg	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	35% 5.24mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	85.7% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Calcium	13% 131mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	76.3% 0.69mg	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	30.3% 2.42mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	91% 2.1mg	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	27.8% 194mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Green Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Boiled Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Boiled Green Peas:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin A, 1.8 times more Vitamin B5, 2.8 times more Vitamin C, 9.4 times more Vitamin E and 3.4 times more Vitamin K than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 4.7 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Peas provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Boiled Green Peas:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 5.1 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 4.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Peas contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Omega 3 than Boiled Green Peas.
• While 14 oz of Boiled and Drained Green Peas contain 3 times more Energy, 2.9 times more Carbohydrate, 4 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 6 in 14 ounces.