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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.6% 770kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	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	105% 136g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	69% 50g	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	3.45% 2.5g	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	% 46g	NA	g per day for Men 19-50 years
Fiber	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	93% 52.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	114% 1030μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	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	108% 17.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.47mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	133% 530μg	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	200% 180mg	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	233% 279μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	191% 15.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	117% 820mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.6% 800g	24.7% 915g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 2 times more Vitamin A, 4.9 times more Vitamin B1, 3.7 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, 3.1 times more Vitamin C, 61 times more Vitamin E and 2.9 times more Vitamin K than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Frozen Chopped Broccoli:

• Frozen Green Peas, Unprepared have 3.3 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 4.5 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 1.4 times more Potassium and 1.5 times more Selenium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Green Peas, Unprepared have 3 times more Energy, 2.8 times more Carbohydrate, 3.7 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Omega 3 and 3.3 times more Fructose than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.