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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Peas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.54% 0.26g	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	19.2% 25g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11.4% 8.26g	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	0.36% 0.26g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.77% 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	33.2% 133μg	22% 87.3μg	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	21% 19mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	35.4% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Peas	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	18% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	26% 0.6mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.4% 162g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin A, 1.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9, 5.9 times more Vitamin C, 40.7 times more Vitamin E and 3.8 times more Vitamin K than Canned Green Peas.
• While 7 oz of Canned Green Peas Solids contain 2.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Canned Green Peas have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Calcium, 1.2 times more Potassium and 1.6 times more Selenium than Canned Green Peas.
• While 7 oz of Canned Green Peas Solids contain 2.2 times more Copper, 1.3 times more Phosphorus and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas contain similar levels of Iron, Magnesium, Manganese and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.4 times more Omega 3 than Canned Green Peas.
• While 7 oz of Canned Green Peas Solids contain 2.7 times more Energy, 2.6 times more Carbohydrate, 3.1 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Canned Green Peas provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids provide inadequate amounts of Omega 6 in seven ounces.