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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cooked Frozen Green Peas	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12.2% 354kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	49.8% 64.7g	11% 14g	130g per day for Men 19-50 years
Sugars	27.5% 20g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0.68g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	53% 476μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11% 109mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.75% 361g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Frozen Green Peas has 1.7 times more Vitamin B1 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin C, 84.3 times more Vitamin E and 10.7 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Broccoli Raab provide similar amounts of 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Green Peas has 1.4 times more Copper, 1.3 times more Sodium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.9 times more Calcium, 1.4 times more Manganese, 3.1 times more Potassium and 1.3 times more Selenium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Broccoli Raab contain similar levels of Iron, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Green Peas has 3.1 times more Energy, 4.6 times more Carbohydrate, 7.1 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8.4 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 Broccoli Raab provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Green Peas as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.