Comparing Nutrients in 1 kilogram Cooked Frozen Peas And Onions with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions with Salt	22%	4%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Frozen Peas And Onions with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15.5% 450kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	52% 37.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	59% 530μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	100% 1.3mg	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	50% 200μg	168% 670μg	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	76.7% 69mg	627% 564mg	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	1.33% 0.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	42.2% 0.38mg	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	118% 9.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	128% 2.94mg	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	48.6% 340mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	182% 2730mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 882g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions with Salt VS Frozen Chopped Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Peas And Onions with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Cooked Frozen Peas And Onions with Salt has 2.8 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B2, 3.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9, 8.2 times more Vitamin C, 61 times more Vitamin E and 6.7 times more Vitamin K than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Peas And Onions with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Cooked Frozen Peas And Onions with Salt has 1.7 times more Copper and 11.4 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Frozen Chopped Broccoli contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Peas And Onions with Salt has 1.8 times more Carbohydrate and 2.8 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 6.6 times more Omega 3 and 1.4 times more Fiber than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Frozen Chopped Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.