Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Green Peas	Recommended Dietary Allowance
Energy	3.9% 113kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	31.3% 22.7g	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	1.5% 1.1g	1.56% 1.13g	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	% 1.04g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 21g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	114% 1030μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	29% 0.38mg	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	80.5% 322μg	60% 240μg	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	186% 168mg	91% 81.6mg	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	76.5% 11.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	105% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Green Peas	Recommended Dietary Allowance
Calcium	53.5% 535mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	62.5% 0.56mg	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	72% 5.76mg	86.7% 6.94mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	66.3% 1.52mg	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	53% 372mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.8% 363g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Frozen Green Peas:

• 1 pound of Cooked Broccoli Raab has 2.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, 2.1 times more Vitamin C, 126.5 times more Vitamin E and 9.2 times more Vitamin K than Frozen Green Peas.
• While 1 lb of Frozen Green Peas, Unprepared contains 1.5 times more Vitamin B1 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Green Peas provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Cooked Broccoli Raab as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 5.4 times more Calcium and 2.2 times more Potassium than Frozen Green Peas.
• While 1 lb of Frozen Green Peas, Unprepared contains 1.7 times more Copper, 1.5 times more Selenium, 1.9 times more Sodium and 1.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Green Peas contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 6.1 times more Omega 3 than Frozen Green Peas.
• While 1 lb of Frozen Green Peas, Unprepared contains 3.1 times more Energy, 4.4 times more Carbohydrate, 8.1 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in one pound.