Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	4.07% 118kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	87.7% 114g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	NA	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	37% 0.48mg	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	76% 304μg	212% 848μg	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	284% 256mg	20% 18mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	25.4% 254mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	103% 0.93mg	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	46% 3.67mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	174% 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	32.4% 227mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Young Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Frozen Young Cowpeas :

• 1 pound of Frozen Chopped Broccoli has 13 times more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 14.1 times more Vitamin C than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 4.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Young Cowpeas provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Frozen Young Cowpeas :

• 1 pound of Frozen Chopped Broccoli has 2.2 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 5.4 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Young Cowpeas , Unprepared contains 5.3 times more Energy, 5.3 times more Carbohydrate, 1.7 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Young Cowpeas offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in one pound.