Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	12% 350kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	6.18% 1.05g	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	110% 143g	130g per day for Men 19-50 years
Sugars	19% 14g	60.7% 44g	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	1.8% 1.3g	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	% 4.9g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 40.6g	g per day for Men 19-50 years
Fiber	87% 33g	118% 45g	38g per day for Men 19-50 years
Protein	42.5% 24g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	87% 1.13mg	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	148% 590μg	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	110% 99mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	117% 1.05mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	121% 2.8mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24% 893g	21.5% 795g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.2 times more Vitamin B2, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 6.6 times more Vitamin C, 48.3 times more Vitamin E and 5.9 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 1.4 times more Vitamin A, 4.5 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 1.7 times more Calcium, 2.7 times more Potassium and 1.6 times more Selenium than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 1.7 times more Copper, 2.3 times more Iron, 1.4 times more Manganese, 1.8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Green Peas have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 5 times more Omega 3 and 5.7 times more Fructose than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 2.2 times more Energy, 2 times more Carbohydrate, 3.2 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.