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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	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	81.5% 106g	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	53.8% 30g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	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	60% 240μg	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	86.7% 78mg	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	173% 207μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	161% 13mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	90% 630mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	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	123% 1850mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 851g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Green Peas with Liquids and Salt vs Frozen Chopped Broccoli:

• Canned Green Peas Solids and Liquids with Salt have 1.5 times more Vitamin A, 1.5 times more Vitamin B1 and 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9, 7.2 times more Vitamin C, 61 times more Vitamin E and 3.9 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Green Peas with Liquids and Salt vs Frozen Chopped Broccoli:

• Canned Green Peas Solids and Liquids with Salt have 2.6 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 7.7 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 1.4 times more Manganese, 2 times more Potassium and 2.2 times more Selenium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Peas Solids and Liquids with Salt have 2.2 times more Energy, 5.9 times more Omega 6, 2.2 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Omega 3 and 8.3 times more Fructose than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 1 kg.
• Both Canned Green Peas Solids and Liquids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.