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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.2% 354kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	49.8% 64.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	0.81% 0.59g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	53% 476μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	67% 268μg	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	50% 45mg	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	0.91% 0.14mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 109mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	86% 6.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	50% 349mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.75% 361g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen 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 Cooked Frozen Green Peas vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Frozen Green Peas has 2.1 times more Vitamin A, 5.1 times more Vitamin B1, 1.2 times more Vitamin B2 and 3.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B5, 4.1 times more Vitamin C, 44 times more Vitamin E and 3.7 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen 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 Cooked Frozen Green Peas vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Frozen Green Peas has 3.1 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.5 times more Sodium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium and 1.3 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• Both Boiled and Drained Frozen Green Peas as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Green Peas has 2.8 times more Energy, 2.7 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• 1 pound of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Green Peas as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.