Comparing Nutrients in 14 ounces Broccoli VS Cooked Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Broccoli	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	26.3% 34.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	20.6% 15g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	20% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	23.4% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	26.6% 0.35mg	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	62.5% 250μg	20% 79.4μg	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	393% 354mg	30.4% 27.4mg	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	20.6% 3.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	27.8% 0.25mg	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	36.2% 2.9mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	28.6% 0.66mg	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	37.4% 262mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.46% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cooked Frozen Peas And Onions:

• Raw Broccoli has 1.7 times more Vitamin B2, 6.4 times more Vitamin B5, 2 times more Vitamin B6, 3.2 times more Vitamin B9, 12.9 times more Vitamin C, 39 times more Vitamin E and 8.4 times more Vitamin K than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 1.7 times more Vitamin A, 2.1 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Frozen Peas And Onions:

• Raw Broccoli has 3.4 times more Calcium, 1.6 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Potassium, 6.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 1.3 times more Copper and 1.3 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Peas And Onions have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.9 times more Omega 3 than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 1.3 times more Energy, 1.3 times more Carbohydrate and 2.2 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Peas And Onions have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.