Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Energy	27% 780kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	51% 66.4g	130g per day for Men 19-50 years
Sugars	60.7% 44g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 1g	g per day for Men 19-50 years
Fiber	118% 45g	68.4% 26g	38g per day for Men 19-50 years
Protein	92% 51.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	117% 1050μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Green Peas have 3.4 times more Vitamin A, 4 times more Vitamin B1 and 2.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 4 times more Vitamin B5, 1.5 times more Vitamin B6, 9 times more Vitamin C, 26 times more Vitamin E and 4.2 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Frozen Green Peas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Green Peas have 2.1 times more Copper, 2.1 times more Iron, 1.3 times more Manganese, 2.2 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 2.9 times more Potassium and 2.5 times more Selenium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Broccoli have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Green Peas have 2.3 times more Energy, 2.1 times more Carbohydrate, 2.6 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.