Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Peas And Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	13% 17g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.75% 5.6g	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	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11% 6.15g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.4% 0.17mg	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	27.8% 111μg	8.93% 35.7μg	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	88.4% 79.6mg	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	17.5% 2.6mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	22.7% 0.2mg	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	15% 1.2mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	31% 0.71mg	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	14% 97mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Peas And Carrots with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Canned Peas And Carrots with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Canned Peas And Carrots with Liquids:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9, 6.1 times more Vitamin C, 3.5 times more Vitamin E and 6.7 times more Vitamin K than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 6.7 times more Vitamin A, 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Canned Peas And Carrots with Liquids:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium and 1.4 times more Potassium than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 3 times more Copper, 1.6 times more Manganese and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Peas And Carrots with Liquids contain similar levels of Iron, Magnesium, Phosphorus and Water per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Canned Peas And Carrots Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Omega 3 and 1.4 times more Protein than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 1.6 times more Carbohydrate and 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Peas And Carrots with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.