Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	1.4% 41kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.85% 3.5g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.78% 0.075mg	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	35.4% 142μg	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	44.3% 40mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	16.5% 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	12.8% 1.02mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	27.8% 0.64mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	19% 646mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Young Pigeonpeas per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 3.3 times more Vitamin B6, 2.4 times more Vitamin C, 4.2 times more Vitamin E and 5.1 times more Vitamin K than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Young Pigeonpeas provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Selenium and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 2.9 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Young Pigeonpeas contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 3.2 times more Omega 3 than Boiled Young Pigeonpeas.
• While 5 oz of Boiled and Drained Young Pigeonpeas contain 3.8 times more Energy, 23.2 times more Omega 6, 3.6 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6