Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Frozen Peas And Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	12% 350kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	78% 101g	130g per day for Men 19-50 years
Sugars	19% 14g	60% 43.6g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	81.6% 31g	38g per day for Men 19-50 years
Protein	42.5% 24g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	529% 4760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	67% 0.87mg	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	270% 1080μg	65% 260μg	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	721% 649mg	90% 81mg	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	97% 14.5mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	157% 188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	40% 400mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	84.4% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	88% 2.02mg	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	96% 670mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 893g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Frozen Peas And Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cooked Frozen Peas And Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cooked Frozen Peas And Carrots:

• 1 kilogram of Boiled Broccoli has 1.9 times more Vitamin B2, 3.8 times more Vitamin B5, 2.3 times more Vitamin B6, 4.2 times more Vitamin B9, 8 times more Vitamin C, 2.8 times more Vitamin E and 7.5 times more Vitamin K than Cooked Frozen Peas And Carrots.
• While 1 kg of Boiled and Drained Frozen Peas And Carrots contains 6.2 times more Vitamin A, 3.6 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Frozen Peas And Carrots:

• 1 kilogram of Boiled Broccoli has 1.7 times more Calcium, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Cooked Frozen Peas And Carrots.
• While 1 kg of Boiled and Drained Frozen Peas And Carrots contains 1.4 times more Iron and 1.7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Frozen Peas And Carrots contain similar levels of Copper, Manganese, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 3.3 times more Omega 3 than Cooked Frozen Peas And Carrots.
• While 1 kg of Boiled and Drained Frozen Peas And Carrots contains 1.4 times more Carbohydrate, 3.1 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Frozen Peas And Carrots offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Peas And Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.