Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	4.25% 0.72g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	NA	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	15% 59.5μg	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	20.5% 18.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	24% 0.21mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	19% 0.44mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Green Peas Rinsed per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Canned Green Peas Rinsed 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 Green Peas Rinsed:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2 times more Vitamin B2, 1.9 times more Vitamin B9 and 4.3 times more Vitamin C than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 2.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Peas Rinsed provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Canned Green Peas Rinsed:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium and 1.4 times more Potassium than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 3.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 21 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Peas Rinsed contain similar levels of Manganese and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas, Rinsed Solids contain 2.5 times more Energy, 2 times more Omega 3, 28 times more Omega 6, 2.2 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6