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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 349kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	47.5% 61.8g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	1.56% 1.13g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 21g	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	42.3% 23.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	52% 467μg	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	35% 0.45mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	60% 240μg	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	91% 81.6mg	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	0.6% 0.091mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	86.7% 6.94mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	53% 372mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	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	32.7% 490mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 411g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Green Peas has 2 times more Vitamin A, 4.7 times more Vitamin B1, 1.2 times more Vitamin B2, 3.8 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B6, 2.2 times more Vitamin C, 66 times more Vitamin E and 3.2 times more Vitamin K than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Cooked Chopped Frozen Broccoli:

• 1 pound of Frozen Green Peas has 3.6 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Selenium, 9.8 times more Sodium and 2.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Cooked Chopped Frozen Broccoli contain similar levels of Potassium 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 Frozen Green Peas has 2.8 times more Energy, 2.5 times more Carbohydrate, 3.4 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 1.3 times more Omega 3 than Frozen Green Peas, Unprepared.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Frozen Green Peas, Unprepared as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.