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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	10% 1.7g	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	94% 122g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.6% 6.23g	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% 0g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 5.34g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	116% 44g	38g per day for Men 19-50 years
Protein	11% 6.15g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	178% 1.6mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	103% 2.36mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.47% 17.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Split Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Split Green Peas:

• 7 ounces of Cooked Chopped Frozen Broccoli have 7.3 times more Vitamin A, 3.7 times more Vitamin B9, 22.3 times more Vitamin C, 11 times more Vitamin E and 5.5 times more Vitamin K than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 13.1 times more Vitamin B1, 3 times more Vitamin B2, 7.9 times more Vitamin B3 and 3.5 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Split Green Peas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Split Green Peas have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.4 times more Water than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 1.4 times more Calcium, 23.8 times more Copper, 7.8 times more Iron, 4.8 times more Magnesium, 5.3 times more Manganese, 6.8 times more Phosphorus, 6 times more Potassium, 15.3 times more Selenium and 12.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Split Green Peas contain 13 times more Energy, 32.4 times more Fat, 3.9 times more Omega 3, 65.8 times more Omega 6, 11.5 times more Carbohydrate, 2.1 times more Sugars, 7.4 times more Fiber and 7.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6