Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	31% 40.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.84% 6.4g	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	NA	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	NA	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% 9.92g	38g per day for Men 19-50 years
Protein	11% 6.07g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	63% 252μg	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	151% 136mg	4.85% 4.37mg	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	18% 2.68mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	29.3% 0.26mg	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	18% 1.43mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	49.4% 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	16.7% 117mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Young Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Young Cowpeas :

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin A, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 31 times more Vitamin C, 6.1 times more Vitamin E and 3.8 times more Vitamin K than Boiled Young Cowpeas .
• While 7 oz of Boiled and Drained Young Cowpeas contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Young Cowpeas :

• 7 oz of Boiled and Drained Young Cowpeas contain 3.1 times more Calcium, 3.7 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Young Cowpeas contain similar levels of Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Omega 3 than Boiled Young Cowpeas .
• While 7 oz of Boiled and Drained Young Cowpeas contain 3.3 times more Energy, 3.8 times more Carbohydrate, 2.2 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Young Cowpeas offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.