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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Peas	Recommended Dietary Allowance
Energy	8.97% 260kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	7.76% 1.32g	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	97% 126g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	57.4% 41.6g	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	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	% 7.5g	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 38.3g	g per day for Men 19-50 years
Fiber	79% 30g	108% 41g	38g per day for Men 19-50 years
Protein	50% 28g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	45.8% 7.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	49.2% 0.64mg	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	110% 440μg	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	107% 96mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Peas	Recommended Dietary Allowance
Calcium	56% 560mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	91% 0.82mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	132% 3.03mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22% 817g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Chopped Broccoli has 1.9 times more Vitamin A, 1.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9, 5.9 times more Vitamin C, 40.7 times more Vitamin E and 3.8 times more Vitamin K than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 2.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Canned Green Peas have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas 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:

• 1 kilogram of Frozen Chopped Broccoli has 2.8 times more Calcium, 1.2 times more Potassium and 1.6 times more Selenium than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 2.2 times more Copper, 1.3 times more Phosphorus and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas contain similar levels of Iron, Magnesium, Manganese and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3.4 times more Omega 3 than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 2.7 times more Energy, 2.6 times more Carbohydrate, 3.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Canned Green Peas provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids provide inadequate amounts of Omega 6 in one kilogram.