Comparing Nutrients in 1 kilogram Frozen Peas And Carrots VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Peas And Carrots	22%	7%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Peas And Carrots	Boiled Broccoli	Recommended Dietary Allowance
Energy	18.3% 530kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	89.5% 34g	87% 33g	38g per day for Men 19-50 years
Protein	60.7% 34g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	528% 4750μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.3% 14mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	154% 2mg	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	90% 360μg	270% 1080μg	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	124% 112mg	721% 649mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	136% 11mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	84.3% 1.94mg	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	85.7% 600mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 844g	24% 893g	3700g per day for Men 19-50 years

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

• Frozen Peas And Carrots, Unprepared have 6.2 times more Vitamin A, 3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9 and 5.8 times more Vitamin C than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Peas And Carrots, Unprepared have 1.5 times more Copper, 1.6 times more Iron, 1.2 times more Manganese and 1.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.5 times more Potassium and 1.3 times more Selenium than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots, Unprepared and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Peas And Carrots, Unprepared have 1.5 times more Energy, 3.5 times more Omega 6, 1.6 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Omega 3 than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots, Unprepared and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Frozen Peas And Carrots, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.