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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Energy	3.83% 111kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	3.2% 0.54g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	16% 11.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	86.7% 33g	38g per day for Men 19-50 years
Protein	22% 12.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	14.7% 0.19mg	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	64.5% 258μg	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	1.76% 1.6mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	80% 0.72mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	68.3% 1.57mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.45% 276g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Boiled Split 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 Split Peas:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B6, 100.3 times more Vitamin C, 44 times more Vitamin E and 17.6 times more Vitamin K than Boiled Split Peas.
• While 14 oz of Boiled Split Peas contain 3.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Split Peas provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled Split 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 Split Peas:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Calcium and 1.3 times more Water than Boiled Split Peas.
• While 14 oz of Boiled Split Peas contain 5.3 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Boiled Split Peas lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled Split Peas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Omega 3 than Boiled Split Peas.
• While 14 oz of Boiled Split Peas contain 4.2 times more Energy, 3.9 times more Carbohydrate, 2 times more Sugars, 2.8 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Boiled Split Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled Split Peas provide inadequate amounts of Omega 6 in 14 ounces.