Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	13% 16.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	NA	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.1% 4g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.97% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	23.7% 95μg	10.6% 42.5μg	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	89% 80mg	14.6% 13mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.7% 0.31mg	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	10% 71mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Green Peas Rinsed per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Green Peas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Green Peas Rinsed:

• 5 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin B2, 2.2 times more Vitamin B9 and 6.1 times more Vitamin C than Canned Green Peas Rinsed.
• While 5 oz of Canned Green Peas, Rinsed Solids contain 1.3 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Green Peas Rinsed:

• 5 ounces of Frozen Chopped Broccoli have 2.3 times more Calcium, 1.3 times more Manganese and 2 times more Potassium than Canned Green Peas Rinsed.
• While 5 oz of Canned Green Peas, Rinsed Solids contain 2.8 times more Copper, 1.3 times more Iron, 1.3 times more Phosphorus, 9.6 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas Rinsed contain similar levels of Magnesium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Omega 3 than Canned Green Peas Rinsed.
• While 5 oz of Canned Green Peas, Rinsed Solids contain 2.7 times more Energy, 11.7 times more Omega 6, 2.5 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6