Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	8.97% 260kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	91% 118g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	50% 28g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	NA	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	168% 670μg	75% 300μg	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	627% 564mg	103% 93mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	56% 560mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	120% 1.08mg	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	101% 8.1mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	97% 2.22mg	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	71.4% 500mg	93% 650mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22% 819g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Canned Green Peas Rinsed:

• 1 kilogram of Frozen Chopped Broccoli has 2.4 times more Vitamin B2, 2.2 times more Vitamin B9 and 6.1 times more Vitamin C than Canned Green Peas Rinsed.
• While 1 kg of Canned Green Peas, Rinsed Solids contains 1.3 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Calcium, 1.3 times more Manganese and 2 times more Potassium than Canned Green Peas Rinsed.
• While 1 kg of Canned Green Peas, Rinsed Solids contains 2.8 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 9.6 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas Rinsed contain similar levels of Magnesium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.2 times more Omega 3 than Canned Green Peas Rinsed.
• While 1 kg of Canned Green Peas, Rinsed Solids contains 2.7 times more Energy, 11.7 times more Omega 6, 2.5 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6