Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.14% 0.36g	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	16% 21g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.76% 6.35g	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	0.27% 0.2g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	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	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.92% 0.13mg	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	12% 47.6μg	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	17% 15.5mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	22% 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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	18.2% 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	14% 97mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Green Peas with Liquids and Salt per 7 oz

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.4 times more Vitamin B2, 3 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C, 66 times more Vitamin E and 4.3 times more Vitamin K than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 1.5 times more Vitamin A, 1.4 times more Vitamin B1 and 2.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Peas Solids and Liquids with Salt 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 with Liquids and Salt:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium and 1.3 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 2.9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Selenium, 16.8 times more Sodium and 2.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Peas with Liquids and Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas Solids and Liquids with Salt contain 2.1 times more Energy, 2 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Peas with Liquids and Salt offer comparable quantities of Omega 3, Fiber and Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.