Comparing Nutrients in 1 kilogram Green Peas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	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	2.2% 0.71g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	111% 145g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	150% 57g	79% 30g	38g per day for Men 19-50 years
Protein	97% 54.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	163% 650μg	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	444% 400mg	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	8.67% 1.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	184% 14.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	154% 1080mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.3% 789g	24.7% 915g	3700g per day for Men 19-50 years

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

• Raw Green Peas have 5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A, 2.7 times more Vitamin B5, 1.4 times more Vitamin C, 9.4 times more Vitamin E and 3.3 times more Vitamin K than Raw Green Peas.
• Both Raw Green Peas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Raw 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 Green Peas vs Frozen Chopped Broccoli:

• Raw Green Peas have 4.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.6 times more Selenium and 4.8 times more Sodium than Raw Green Peas.
• Both Raw Green Peas and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Peas have 3.1 times more Energy, 3 times more Carbohydrate, 4.2 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Omega 3 and 2.1 times more Fructose than Raw Green Peas.
• Both Raw Green Peas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.