Comparing Nutrients in 1 kilogram Frozen Green Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Energy	26.6% 770kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	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	105% 136g	51% 66.4g	130g per day for Men 19-50 years
Sugars	69% 50g	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	3.45% 2.5g	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	% 0.8g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 46g	% 1g	g per day for Men 19-50 years
Fiber	118% 45g	68.4% 26g	38g per day for Men 19-50 years
Protein	93% 52.2g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	114% 1030μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	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	108% 17.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.47mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	133% 530μg	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	200% 180mg	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	1.33% 0.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	191% 15.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	117% 820mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21.6% 800g	24% 893g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 3.3 times more Vitamin A, 3.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B6, 5 times more Vitamin C, 39 times more Vitamin E and 3.6 times more Vitamin K than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Frozen Green Peas, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Green Peas, Unprepared have 2.5 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Sodium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 2.1 times more Potassium and 1.3 times more Selenium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Green Peas, Unprepared have 2.3 times more Energy, 2.1 times more Carbohydrate, 2.9 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.