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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	32.4% 42g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	0.55% 0.4g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 11.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	21.3% 12g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.22% 0.36mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	24% 95μg	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	34.4% 31mg	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	0.53% 0.079mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.5% 82μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	64% 5.1mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	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	35.7% 250mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.13% 338g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Canned Green Peas with Liquids and Salt have 1.5 times more Vitamin A, 1.4 times more Vitamin B1 and 2.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.4 times more Vitamin B2, 3 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C, 66 times more Vitamin E and 4.3 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• 14 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Green Peas with Liquids and Salt have 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Selenium, 16.8 times more Sodium and 2.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Calcium and 1.3 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Peas with Liquids and Salt have 2.1 times more Energy, 2 times more Carbohydrate and 2.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• Both Canned Green Peas with Liquids and Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3, Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.