Comparing Nutrients in 1 kilogram Young Pigeonpeas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Young Pigeonpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	47% 1360kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	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	184% 239g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	134% 51g	79% 30g	38g per day for Men 19-50 years
Protein	129% 72g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	433% 1730μg	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	433% 390mg	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	26% 3.9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	200% 16mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	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	181% 1270mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	162% 5520mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	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	95% 10.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	18% 659g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Young Pigeonpeas vs Frozen Chopped Broccoli:

• Raw Young Pigeonpeas have 7.5 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 1.9 times more Vitamin B6, 1.4 times more Vitamin C, 3.1 times more Vitamin E and 3.4 times more Vitamin K than Raw Young Pigeonpeas.
• Both Raw Young Pigeonpeas 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 Young Pigeonpeas vs Frozen Chopped Broccoli:

• Raw Young Pigeonpeas have 3.5 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 1.9 times more Selenium, 4.8 times more Sodium and 1.4 times more Water than Raw Young Pigeonpeas.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Pigeonpeas have 5.2 times more Energy, 5.7 times more Fat, 8 times more Saturated Fat, 26.9 times more Omega 6, 5 times more Carbohydrate, 2.2 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3 than Raw Young Pigeonpeas.
• Both Raw Young Pigeonpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.