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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.34% 0.23g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 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	9.96% 5.58g	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	14.4% 57.5μg	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	124% 112mg	21.6% 19.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	11% 111mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	25.3% 2.02mg	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	22.8% 0.52mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 171g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.8 times more Vitamin C, 61 times more Vitamin E and 4.9 times more Vitamin K than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 1.4 times more Vitamin A, 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids and Liquids 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 with Liquids:

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Calcium, 2.1 times more Potassium and 2.2 times more Selenium than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 2.8 times more Copper, 1.3 times more Iron and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas with Liquids contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.9 times more Omega 3 than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 2 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Peas with Liquids offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.