Comparing Nutrients in 14 ounces Sprouted Peas VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sprouted Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17% 492kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	82.8% 108g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	62.4% 35g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.8% 4.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	143% 572μg	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	46% 41.3mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	112% 8.97mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	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	94% 655mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.68% 247g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Peas VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Sprouted Peas 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 Sprouted Peas vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Sprouted Peas have 4.1 times more Vitamin B1, 1.9 times more Vitamin B2, 6.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.9 times more Vitamin C than Raw Sprouted Peas.
• Both Raw Sprouted Peas 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 Sprouted Peas vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Sprouted Peas have 8 times more Copper, 3.7 times more Iron, 4.3 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 2.7 times more Potassium and 3.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Water than Raw Sprouted Peas.
• Both Sprouted Peas and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per 14 ounces.
• Both Raw Sprouted Peas as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Peas have 4.4 times more Energy, 1.5 times more Omega 3, 5.1 times more Carbohydrate and 2.8 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sprouted Peas as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.