Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	3.56% 103kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	17.5% 12.7g	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	4.54% 3.3g	0.55% 0.4g	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	% 2.98g	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 11.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	23% 206μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	20% 0.26mg	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	66.5% 266μg	28.8% 115μg	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	249% 224mg	43.2% 39mg	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	32.3% 4.84mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	22.2% 222mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	47.6% 0.43mg	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	40% 3.2mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	45.6% 1.05mg	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	28.3% 198mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Green Peas with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Canned Green Peas with Liquids:

• 14 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.8 times more Vitamin C, 61 times more Vitamin E and 4.9 times more Vitamin K than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 1.4 times more Vitamin A, 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Canned Green Peas with Liquids:

• 14 ounces of Frozen Chopped Broccoli have 3.1 times more Calcium, 2.1 times more Potassium and 2.2 times more Selenium than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 2.8 times more Copper, 1.3 times more Iron and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas with Liquids contain similar levels of Magnesium, Manganese, Phosphorus and Water per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 3.9 times more Omega 3 than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 2 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas with Liquids offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy and Omega 6 in 14 ounces.