Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Frozen Broccoli Spears	Young Cowpeas	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.3% 0.095mg	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	33.3% 133μg	59.5% 238μg	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	108% 97mg	3.94% 3.54mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Young Cowpeas	Recommended Dietary Allowance
Calcium	5.8% 58mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	20.5% 0.18mg	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	12.8% 1.02mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	34.5% 0.79mg	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	12% 83.6mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.96% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Young Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Young Cowpeas :

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 27.3 times more Vitamin C than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.8 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Young Cowpeas :

• 5 oz of Raw Young Cowpeas contain 3.1 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Cowpeas contain similar levels of Phosphorus, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2 times more Omega 3 than Young Cowpeas .
• While 5 oz of Raw Young Cowpeas contain 3.1 times more Energy, 3.5 times more Carbohydrate, 2 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Cowpeas offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.