Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Young Pigeonpeas	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.65% 193kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.96% 1.2g	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	26% 34g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.87% 4.25g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	7.1% 4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.4% 0.096mg	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	61.3% 245μg	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	61.4% 55.3mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	21% 0.19mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	35.4% 0.81mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Young Pigeonpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Young Pigeonpeas:

• 5 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 1.9 times more Vitamin B6, 1.4 times more Vitamin C, 3.1 times more Vitamin E and 3.4 times more Vitamin K than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain 7.5 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Young Pigeonpeas:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium, 1.9 times more Selenium and 1.4 times more Water than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain 3.5 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3 than Young Pigeonpeas.
• While 5 oz of Raw Young Pigeonpeas contain 5.2 times more Energy, 26.9 times more Omega 6, 5 times more Carbohydrate, 2.2 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6