Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Edible Podded Peas	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	25% 18g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	25% 14g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	56% 0.73mg	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	63.5% 254μg	47.6% 191μg	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	202% 182mg	302% 272mg	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	40% 6mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Edible Podded Peas	Recommended Dietary Allowance
Calcium	15% 150mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40% 0.36mg	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	34.6% 2.77mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	48% 1.1mg	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	31.8% 222mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Edible Podded Peas per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Edible Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Edible Podded Peas:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B9, 3.4 times more Vitamin E and 3.5 times more Vitamin K than Edible Podded Peas.
• While 1 lb of Raw Edible Podded Peas contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Edible Podded Peas provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Edible Podded Peas:

• 1 lb of Raw Edible Podded Peas contains 1.3 times more Calcium, 2.3 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Edible Podded Peas contain similar levels of Manganese, Phosphorus, Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.2 times more Omega 3 than Edible Podded Peas.
• While 1 lb of Raw Edible Podded Peas contains 1.4 times more Carbohydrate and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Edible Podded Peas offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Edible Podded Peas provide inadequate amounts of Energy and Omega 6 in one pound.