Comparing Nutrients in 1 pound Cooked Frozen Podded Peas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Podded Peas	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.13% 236kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	25% 32.6g	130g per day for Men 19-50 years
Sugars	30% 22g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	37% 14g	39.4% 15g	38g per day for Men 19-50 years
Protein	28.3% 16g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	69.8% 0.91mg	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	39.7% 159μg	122% 490μg	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	111% 100mg	327% 294mg	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	14.2% 2.13mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26.8% 268mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	136% 11mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	38.3% 0.88mg	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	37.6% 263mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Podded Peas vs Boiled Broccoli:

• Boiled and Drained Frozen Podded Peas have 1.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Vitamin B9, 3 times more Vitamin C, 3.1 times more Vitamin E and 4.7 times more Vitamin K than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled and Drained Broccoli have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Podded Peas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Podded Peas have 1.5 times more Calcium, 1.5 times more Copper, 3.6 times more Iron, 1.3 times more Magnesium and 1.4 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium, 2 times more Selenium and 8.2 times more Sodium than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled and Drained Broccoli have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Podded Peas have 1.5 times more Energy, 1.3 times more Carbohydrate, 3.5 times more Sugars and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.8 times more Omega 3 than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Frozen Podded Peas as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.