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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.96% 0.16g	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	24% 31g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	28.7% 11g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33% 0.43mg	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	31.3% 125μg	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	31.3% 28mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	43% 51.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Green Peas	Recommended Dietary Allowance
Calcium	11% 111mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	38% 0.34mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	45.3% 1.04mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.18% 155g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A, 1.8 times more Vitamin B5, 4 times more Vitamin C, 8.7 times more Vitamin E and 3.1 times more Vitamin K than Boiled Green Peas.
• While 7 oz of Boiled and Drained Green Peas contain 4.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Green Peas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Calcium and 1.5 times more Selenium than Boiled Green Peas.
• While 7 oz of Boiled and Drained Green Peas contain 4.6 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Green Peas contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5.5 times more Omega 3 than Boiled Green Peas.
• While 7 oz of Boiled and Drained Green Peas contain 3.2 times more Energy, 3.3 times more Carbohydrate, 4.4 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Boiled Green Peas provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 6 in seven ounces.