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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Green Peas with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18.3% 530kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	75% 98g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	44% 32g	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	1.38% 1g	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	% 0.8g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 29.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	57% 32g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	80% 720μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	72.5% 290μg	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	109% 98mg	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	138% 165μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	128% 10mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	75.7% 530mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.2% 859g	24.7% 915g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Green Peas with Liquids has 1.4 times more Vitamin A, 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.8 times more Vitamin C, 61 times more Vitamin E and 4.9 times more Vitamin K than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids 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 Canned Green Peas with Liquids vs Frozen Chopped Broccoli:

• 1 kilogram of Canned Green Peas with Liquids has 2.8 times more Copper, 1.3 times more Iron and 1.5 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 2.1 times more Potassium and 2.2 times more Selenium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Frozen Chopped Broccoli contain similar levels of Magnesium, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids has 2 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.9 times more Omega 3 than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.