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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10% 1.7g	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	94% 122g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.6% 6.23g	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% 0g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 5.34g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	116% 44g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	11% 111mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	178% 1.6mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	103% 2.36mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	38.6% 21.2μg	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	63% 6.93mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.47% 17.2g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 7.4 times more Vitamin A, 4.5 times more Vitamin B9, 31.3 times more Vitamin C, 10.2 times more Vitamin E and 5.1 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 13.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7.7 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Split Green Peas have similar amounts of Vitamin B6 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Calcium, 4.8 times more Sodium and 10.5 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 21.3 times more Copper, 5.8 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 6.7 times more Phosphorus, 4 times more Potassium, 3.8 times more Selenium and 7.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has more Fructose than Raw Split Green Peas.
• While Raw Split Green Peas contain 14 times more Energy, 13.4 times more Fat, 9.3 times more Saturated Fat, 1.6 times more Omega 3, 27.6 times more Omega 6, 12.9 times more Carbohydrate, 2.3 times more Sugars, 7.4 times more Fiber and 8.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.