Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.03% 1g	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	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.2% 0.37g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	37% 27g	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	2.57% 1.86g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	25% 14g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	75.4% 0.98mg	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	71.4% 286μg	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	71.6% 64.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Calcium	15% 150mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	87% 0.78mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	104% 2.4mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11% 411g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Green Peas per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Green 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 Boiled Green Peas:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin A, 1.8 times more Vitamin B5, 2.8 times more Vitamin C, 9.4 times more Vitamin E and 3.4 times more Vitamin K than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 4.7 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Peas provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled Green Peas:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Calcium than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 5.1 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 4.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Peas contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Omega 3 than Boiled Green Peas.
• While 1 lb of Boiled and Drained Green Peas contains 3 times more Energy, 2.9 times more Carbohydrate, 4 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 6 in one pound.