Comparing Nutrients in 1 pound Frozen Green Peas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Energy	12% 349kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	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	47.5% 61.8g	25% 32.6g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	1.56% 1.13g	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	% 0.36g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 21g	% 0.36g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	52% 467μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	60% 240μg	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	91% 81.6mg	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	0.6% 0.091mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	86.7% 6.94mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	53% 372mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 405g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 1.3 times more Vitamin A, 4.1 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Vitamin B6, 2 times more Vitamin B9, 3.6 times more Vitamin C, 72.5 times more Vitamin E and 5.1 times more Vitamin K than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Boiled Broccoli:

• Frozen Green Peas, Unprepared have 2 times more Copper, 2.3 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus, 2.6 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Calcium and 1.9 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Broccoli have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 2.2 times more Energy, 1.9 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Omega 3 and 3 times more Fructose than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.