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

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Edible Podded Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	22% 16g	8.05% 5.83g	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	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	20% 11g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	24% 214μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	41.7% 167μg	55.6% 222μg	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	265% 238mg	177% 159mg	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	10.3% 1.55mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	15% 0.13mg	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	103% 8.26mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	38.5% 0.89mg	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	30% 210mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.73% 360g	3700g per day for Men 19-50 years

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

• Raw Edible Podded Peas have 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B9, 3.4 times more Vitamin E and 3.5 times more Vitamin K than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A and Vitamin B2 per 14 oz.
• Both Raw Edible Podded Peas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Edible Podded Peas have 1.3 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Raw Edible Podded Peas and Boiled Chopped Frozen Broccoli have similar amounts of Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Edible Podded Peas have 1.5 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3 than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Boiled Chopped Frozen Broccoli have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Edible Podded Peas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.