Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	4.54% 132kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.17% 1.66g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	23% 3.9g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	15.5% 11.2g	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	50% 19g	38g per day for Men 19-50 years
Protein	24.8% 14g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18.5% 0.24mg	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	107% 426μg	113% 454μg	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	344% 310mg	142% 127mg	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	41% 6.12mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	18.6% 186mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	53% 0.48mg	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	41% 3.27mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	89% 2.05mg	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	38.2% 268mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	61% 2068mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11% 411g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Young Pigeonpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Boiled Young Pigeonpeas:

• 1 pound of Frozen Broccoli Spears has 28.5 times more Vitamin A, 3.3 times more Vitamin B6, 2.4 times more Vitamin C, 4.2 times more Vitamin E and 5.1 times more Vitamin K than Boiled Young Pigeonpeas.
• While 1 lb of Boiled and Drained Young Pigeonpeas contains 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Young Pigeonpeas provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Boiled Young Pigeonpeas:

• 1 pound of Frozen Broccoli Spears has 1.6 times more Selenium and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 1 lb of Boiled and Drained Young Pigeonpeas contains 2.9 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Young Pigeonpeas contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 3.2 times more Omega 3 than Boiled Young Pigeonpeas.
• While 1 lb of Boiled and Drained Young Pigeonpeas contains 3.8 times more Energy, 23.2 times more Omega 6, 3.6 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6