Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Catjang Cowpeas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	91% 118g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	55% 0.72mg	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	33.2% 133μg	317% 1268μg	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	124% 112mg	3.3% 2.98mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	11% 111mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	234% 2.1mg	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	20% 1.6mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	157% 661mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	133% 3.06mg	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% 99mg	124% 869mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	80.3% 2729mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Catjang Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Catjang Cowpeas:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A and 37.6 times more Vitamin C than Catjang Cowpeas.
• While 7 oz of Raw Catjang Cowpeas contain 12.8 times more Vitamin B1, 1.8 times more Vitamin B2, 5.9 times more Vitamin B3, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 9.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Catjang Cowpeas:

• 7 ounces of Frozen Chopped Broccoli have 8.3 times more Water than Catjang Cowpeas.
• While 7 oz of Raw Catjang Cowpeas contain 1.5 times more Calcium, 27.9 times more Copper, 12.3 times more Iron, 18.5 times more Magnesium, 5.3 times more Manganese, 8.8 times more Phosphorus, 6.5 times more Potassium, 3.3 times more Selenium, 2.4 times more Sodium and 12.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Catjang Cowpeas contain 13.2 times more Energy, 7.1 times more Fat, 3.1 times more Omega 3, 18.2 times more Omega 6, 12.5 times more Carbohydrate, 3.6 times more Fiber and 8.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6