Comparing Nutrients in 5 ounces Cooked Frozen Peas And Carrots VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	8.52% 6.2g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	75% 675μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	14% 0.18mg	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	9.2% 37μg	23.7% 95μg	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	12.8% 11.5mg	89% 80mg	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	4.9% 0.74mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.6μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6% 0.054mg	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	16.7% 1.33mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	18% 0.42mg	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	9.92% 69.5mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots VS Frozen Chopped Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Peas And Carrots vs Frozen Chopped Broccoli:

• 5 ounces of Cooked Frozen Peas And Carrots have 9.2 times more Vitamin A, 4.2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, 7 times more Vitamin C, 2.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled and Drained Frozen Peas And Carrots.
• Both Boiled and Drained Frozen Peas And Carrots as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Peas And Carrots vs Frozen Chopped Broccoli:

• 5 ounces of Cooked Frozen Peas And Carrots have 2 times more Copper and 2.8 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Calcium, 1.5 times more Manganese, 1.3 times more Potassium and 2.5 times more Selenium than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Frozen Chopped Broccoli contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Peas And Carrots have 2.1 times more Carbohydrate and 3.2 times more Sugars than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Omega 3 than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per five ounces.
• Both Boiled and Drained Frozen Peas And Carrots as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.