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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	9.66% 280kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41% 53.5g	110% 143g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	79% 30g	118% 45g	38g per day for Men 19-50 years
Protein	55.4% 31g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	33% 330mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	117% 1.05mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21.5% 795g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin B5, 4.1 times more Vitamin C, 44 times more Vitamin E and 3.7 times more Vitamin K than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 2.1 times more Vitamin A, 5.1 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Green Peas provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Calcium and 1.3 times more Potassium than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 3.1 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.5 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Green Peas contain similar levels of Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Omega 3 than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 2.8 times more Energy, 2.7 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 6 in one kilogram.