Comparing Nutrients in 1 pound Boiled Green Peas VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	37% 27g	9.2% 6.67g	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	2.57% 1.86g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	43.4% 24.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20% 181μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	71.4% 286μg	63.5% 254μg	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	71.6% 64.4mg	202% 182mg	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	4.23% 0.64mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	17% 0.15mg	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	87.3% 7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	44% 1mg	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	76% 531mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.55% 353g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Green Peas has 4.7 times more Vitamin B1, 1.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A, 1.8 times more Vitamin B5, 2.8 times more Vitamin C, 9.4 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Green Peas has 5.1 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 4.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Boiled Green Peas and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Peas has 3 times more Energy, 2.9 times more Carbohydrate, 4 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Omega 3 than Boiled and Drained Green Peas.
• 1 pound of Boiled Green Peas provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Green Peas as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.