Comparing Nutrients in 1 kilogram Broccoli Raab VS Cooked Frozen Peas And Carrots

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	7.6% 220kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	78% 101g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	60% 43.6g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	81.6% 31g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	146% 1310μg	529% 4760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	67% 0.87mg	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	208% 830μg	65% 260μg	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	224% 202mg	90% 81mg	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	108% 16mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	157% 188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	108% 1080mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	84.4% 0.76mg	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	268% 21.4mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	88% 2.02mg	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	104% 730mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 926g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Frozen Peas And Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Cooked Frozen Peas And Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Cooked Frozen Peas And Carrots:

• 1 kilogram of Broccoli Raab has 2 times more Vitamin B2, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.2 times more Vitamin B9, 2.5 times more Vitamin C, 3.1 times more Vitamin E and 11.9 times more Vitamin K than Cooked Frozen Peas And Carrots.
• While 1 kg of Boiled and Drained Frozen Peas And Carrots contains 3.6 times more Vitamin A and 1.4 times more Vitamin B1 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Peas And Carrots provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Cooked Frozen Peas And Carrots:

• 1 kilogram of Broccoli Raab has 4.7 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Cooked Frozen Peas And Carrots.
• While 1 kg of Boiled and Drained Frozen Peas And Carrots contains 1.8 times more Copper and 2.1 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Peas And Carrots contain similar levels of Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 5.3 times more Omega 3 than Cooked Frozen Peas And Carrots.
• While 1 kg of Boiled and Drained Frozen Peas And Carrots contains 3.6 times more Carbohydrate and 11.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Peas And Carrots offer comparable quantities of Fiber and Protein per one kilogram.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Peas And Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.