Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	27% 780kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	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	110% 143g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	60.7% 44g	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	1.8% 1.3g	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	% 1.1g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	92% 51.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	117% 1050μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	148% 590μg	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	110% 99mg	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	2% 0.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	190% 15mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	110% 770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Green Peas vs Frozen Chopped Broccoli:

• Boiled and Drained Frozen Green Peas have 2 times more Vitamin A, 5.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B5, 5.7 times more Vitamin C, 40.7 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Frozen Green Peas 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 Cooked Frozen Green Peas vs Frozen Chopped Broccoli:

• Boiled and Drained Frozen Green Peas have 2.8 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 3 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.9 times more Potassium and 2.8 times more Selenium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Green Peas have 3 times more Energy, 3 times more Carbohydrate, 3.3 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Omega 3 and 6.4 times more Fructose than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.