Comparing Nutrients in 1 pound Cooked Frozen Peas And Carrots VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.5% 218kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	25% 14g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	240% 2159μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	45.4% 0.59mg	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	29.5% 118μg	76% 304μg	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	41% 36.7mg	284% 256mg	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	15.7% 2.36mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	19% 0.17mg	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	53.3% 4.26mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Peas And Carrots vs Frozen Chopped Broccoli:

• 1 pound of Cooked Frozen Peas And Carrots has 9.2 times more Vitamin A, 4.2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, 7 times more Vitamin C, 2.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled and Drained Frozen Peas And Carrots.
• Both Boiled and Drained Frozen Peas And Carrots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Peas And Carrots vs Frozen Chopped Broccoli:

• 1 pound of Cooked Frozen Peas And Carrots has 2 times more Copper and 2.8 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 1.5 times more Manganese, 1.3 times more Potassium and 2.5 times more Selenium than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Frozen Chopped Broccoli contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Peas And Carrots has 2.1 times more Carbohydrate and 3.2 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.9 times more Omega 3 than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per one pound.
• Both Boiled and Drained Frozen Peas And Carrots as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.