Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	10.8% 1.83g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	44% 32g	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	1.38% 1g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 29.5g	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	50% 0.65mg	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	60% 240μg	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	86.7% 78mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	33% 330mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	110% 0.99mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	92% 2.1mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Green Peas with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Canned Green Peas with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Canned Green Peas with Liquids and Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.4 times more Vitamin B2, 3 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C, 66 times more Vitamin E and 4.3 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• While 1 kg of Canned Green Peas Solids and Liquids with Salt contains 1.5 times more Vitamin A, 1.4 times more Vitamin B1 and 2.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Canned Green Peas with Liquids and Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium and 1.3 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 1 kg of Canned Green Peas Solids and Liquids with Salt contains 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Selenium, 16.8 times more Sodium and 2.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Peas with Liquids and Salt contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Green Peas Solids and Liquids with Salt contains 2.1 times more Energy, 2 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Peas with Liquids and Salt offer comparable quantities of Omega 3, Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in one kilogram.