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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	27% 780kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	41% 53.5g	130g per day for Men 19-50 years
Sugars	60.7% 44g	20.3% 14.7g	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	NA	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	NA	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	117% 1050μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24% 240mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Green Peas versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Frozen Green Peas has 1.8 times more Vitamin A, 3.9 times more Vitamin B1 and 3.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 6.9 times more Vitamin C, 45 times more Vitamin E and 4.2 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Green Peas as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Peas vs Frozen Broccoli Spears:

• 1 kilogram of Cooked Frozen Green Peas has 2.9 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 4.2 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Calcium, 2.3 times more Potassium and 1.9 times more Selenium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Broccoli Spears contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Green Peas has 2.7 times more Energy, 2.7 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 5.2 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Green Peas as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.