Comparing Nutrients in 14 ounces Frozen Podded Peas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Podded Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	20% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	39.7% 0.52mg	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	39.7% 159μg	66.5% 266μg	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	97% 87.3mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20% 198mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	16.8% 0.15mg	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	99% 7.94mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	50.7% 1.17mg	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	29% 202mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Podded Peas VS Frozen Chopped Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Podded Peas vs Frozen Chopped Broccoli:

• 14 ounces of Frozen Podded Peas have 2.6 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.4 times more Vitamin A, 1.7 times more Vitamin B9 and 2.6 times more Vitamin C than Frozen Podded Peas.
• Both Frozen Podded Peas and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Podded Peas vs Frozen Chopped Broccoli:

• 14 ounces of Frozen Podded Peas have 2 times more Copper, 2.5 times more Iron and 1.3 times more Magnesium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Manganese and 4 times more Selenium than Frozen Podded Peas.
• Both Frozen Podded Peas and Frozen Chopped Broccoli contain similar levels of Calcium, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Podded Peas have 1.5 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.3 times more Omega 3 than Frozen Podded Peas.
• Both Frozen Podded Peas and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Frozen Podded Peas provide inadequate amounts of Omega 3
• Both Frozen Podded Peas as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.