Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Peas And Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2.1% 0.36g	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	17% 22g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11% 6.07g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	105% 943μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.4% 0.2mg	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	18% 71.4μg	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	24.7% 22.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	19.6% 0.18mg	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% 2.16mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	20.3% 0.47mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Peas And Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Frozen Peas And Carrots:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.1 times more Vitamin C than Frozen Peas And Carrots.
• While 7 oz of Frozen Peas And Carrots, Unprepared contain 8.3 times more Vitamin A, 2.6 times more Vitamin B1 and 3.1 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Frozen Peas And Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Peas And Carrots:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Calcium, 1.3 times more Potassium and 1.6 times more Selenium than Frozen Peas And Carrots.
• While 7 oz of Frozen Peas And Carrots, Unprepared contain 2.5 times more Copper, 1.5 times more Iron, 4.6 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Peas And Carrots contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 3.1 times more Omega 3 than Frozen Peas And Carrots.
• While 7 oz of Frozen Peas And Carrots, Unprepared contain 2.1 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Peas And Carrots offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Peas And Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.