Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Podded Peas	Recommended Dietary Allowance
Energy	9.66% 280kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	55% 40g	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	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	55.4% 31g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	111% 1.44mg	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	140% 560μg	72.5% 290μg	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	446% 401mg	532% 479mg	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	88% 13mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	33% 330mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	85.6% 0.77mg	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	76.3% 6.1mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	73% 1.68mg	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	70% 490mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Podded Peas per 1 kg

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin B9, 3.4 times more Vitamin E and 3.5 times more Vitamin K than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 2.3 times more Vitamin B1 and 2.5 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Podded Peas provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Manganese than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 1.3 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 1.7 times more Potassium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Podded Peas contain similar levels of Phosphorus and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Podded Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.8 times more Omega 3 than Boiled Podded Peas.
• While 1 kg of Boiled and Drained Podded Peas contains 1.3 times more Carbohydrate and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Podded Peas offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Podded Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Podded Peas provide inadequate amounts of Energy and Omega 6 in one kilogram.