Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	3.83% 111kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.06% 1.6g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	188% 245g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	17% 12.5g	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	0% 0g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	232% 88g	38g per day for Men 19-50 years
Protein	22% 12.3g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	42.7% 0.56mg	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	29.8% 119μg	15% 59.5μg	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	7.94% 7.14mg	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	35% 5.24mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	20.2% 202mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	357% 3.2mg	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	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	205% 4.72mg	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	31% 218mg	189% 1326mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	126% 14mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Split Green Peas per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Split Green Peas:

• 14 ounces of Boiled Spears Frozen Broccoli have 7.3 times more Vitamin A, 2 times more Vitamin B9, 22.3 times more Vitamin C, 11 times more Vitamin E and 5.5 times more Vitamin K than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 13.1 times more Vitamin B1, 3 times more Vitamin B2, 7.9 times more Vitamin B3 and 3.5 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Split Green Peas provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Split Green Peas have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Split Green Peas:

• 14 ounces of Boiled Spears Frozen Broccoli have 10.4 times more Water than Split Green Peas.
• While 14 oz of Raw Split Green Peas contain 18.8 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 6.1 times more Phosphorus, 4.7 times more Potassium, 5.6 times more Selenium and 11.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Split Green Peas contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Split Green Peas contain 13 times more Energy, 35.4 times more Fat, 3.9 times more Omega 3, 65.8 times more Omega 6, 11.5 times more Carbohydrate, 2.1 times more Sugars, 7.4 times more Fiber and 7.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6