Comparing Nutrients in 1 pound Frozen Green Peas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Energy	12% 349kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	10.6% 7.7g	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	4.25% 3.1g	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	% 0.36g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 21g	% 0.45g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	52% 467μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	17% 1.86mg	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 Broccoli:

• Frozen Green Peas, Unprepared have 3.3 times more Vitamin A, 3.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B6, 5 times more Vitamin C, 39 times more Vitamin E and 3.6 times more Vitamin K than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Frozen Green Peas, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Green Peas, Unprepared have 2.5 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 3.3 times more Sodium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 2.1 times more Potassium and 1.3 times more Selenium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 2.3 times more Energy, 2.1 times more Carbohydrate, 2.9 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.