Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Young Pigeonpeas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.75% 1.66g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.2% 5.95g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26.6% 10g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.4% 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	86% 343μg	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	86% 77.4mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	11% 111mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	29.5% 0.27mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	49.5% 1.14mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.4% 2.98μg	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	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Young Pigeonpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Young Pigeonpeas:

• 7 ounces of Frozen Chopped Broccoli have 17.3 times more Vitamin A, 1.9 times more Vitamin B6, 1.4 times more Vitamin C, 3.1 times more Vitamin E and 3.4 times more Vitamin K than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 7.5 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Young Pigeonpeas:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium, 1.9 times more Selenium and 1.4 times more Water than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 3.5 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3 than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 5.2 times more Energy, 26.9 times more Omega 6, 5 times more Carbohydrate, 2.2 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6