Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Green Peas	26%	4%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Green Peas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.77% 0.3g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Green Peas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	41% 49.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Green Peas	Recommended Dietary Allowance
Calcium	11% 111mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	39% 0.35mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	35.4% 0.81mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.23% 156g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin A, 2.7 times more Vitamin B5, 1.4 times more Vitamin C, 9.4 times more Vitamin E and 3.3 times more Vitamin K than Green Peas.
• While 7 oz of Raw Green Peas contain 5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Peas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium and 1.6 times more Selenium than Green Peas.
• While 7 oz of Raw Green Peas contain 4.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Green Peas contain similar levels of Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3 times more Omega 3 than Green Peas.
• While 7 oz of Raw Green Peas contain 3.1 times more Energy, 3 times more Carbohydrate, 4.2 times more Sugars, 1.9 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
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Green Peas

What are the health benefits of Frozen Chopped Broccoli compared to Green Peas?

Both frozen chopped broccoli and green peas are excellent sources of vitamins, minerals, and antioxidants. Broccoli is rich in vitamin C, vitamin K, and folate, while green peas are high in vitamin K, vitamin C, and fiber. Both vegetables are low in calories and fat, making them great choices for a healthy diet. Incorporating a variety of vegetables into your meals can help provide a wide range of nutrients and support overall health.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Green Peas?

Both frozen chopped broccoli and green peas are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to green peas, which may make it slightly more effective for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular exercise can help you achieve your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more Green Peas to gain more muscles while training consistently?

Both frozen chopped broccoli and green peas are nutritious options for muscle gain. However, green peas are slightly higher in protein content compared to broccoli, making them a good choice for muscle building. Additionally, green peas are a good source of carbohydrates which can provide energy for your workouts. Including a variety of plant-based protein sources in your diet such as legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Green Peas?

Both Frozen Chopped Broccoli and Green Peas have a relatively low environmental impact compared to animal products. However, producing Green Peas typically has a slightly lower environmental impact than producing Frozen Chopped Broccoli. Green Peas require less water, land, and energy to grow compared to broccoli. Additionally, peas have the ability to fix nitrogen in the soil, which can reduce the need for synthetic fertilizers. Overall, both options are good choices for the environment compared to animal-based foods.