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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Edible 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	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.4% 0.75g	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	58% 75.5g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	55.4% 31g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	123% 1.6mg	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	105% 420μg	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	667% 600mg	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	Edible Podded Peas	Recommended Dietary Allowance
Calcium	33% 330mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	87.8% 0.79mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	106% 2.44mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	59% 2000mg	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	24.5% 2.7mg	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 Edible Podded Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Edible 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 Edible Podded Peas:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B9, 3.4 times more Vitamin E and 3.5 times more Vitamin K than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Edible Podded Peas provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Edible 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 Edible Podded Peas:

• 1 kg of Raw Edible Podded Peas contains 1.3 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Edible Podded Peas contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Edible 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 3.2 times more Omega 3 than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 1.4 times more Carbohydrate and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Edible Podded Peas offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Edible Podded Peas provide inadequate amounts of Energy and Omega 6 in one kilogram.