Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.99% 0.17g	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	9.86% 13g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11% 7.9g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	22% 0.29mg	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	14.4% 57.5μg	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	106% 95mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	17% 0.15mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.5% 0.33mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Podded Peas with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Podded Peas with Salt:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin B2, 1.2 times more Vitamin B6, 3.2 times more Vitamin B9, 1.4 times more Vitamin C, 3.5 times more Vitamin E and 4.1 times more Vitamin K than Boiled Podded Peas with Salt.
• While 7 oz of Boiled and Drained Podded Peas with Salt contain 1.8 times more Vitamin B1 and 2.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Podded Peas with Salt provide similar amounts of Vitamin A and Vitamin B3 per seven ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Podded Peas with Salt:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Manganese and 2.7 times more Selenium than Boiled Podded Peas with Salt.
• While 7 oz of Boiled and Drained Podded Peas with Salt contain 2.1 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium and 14.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Podded Peas with Salt contain similar levels of Calcium, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Boiled Podded Peas with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 8.3 times more Omega 3 than Boiled Podded Peas with Salt.
• While 7 oz of Boiled and Drained Podded Peas with Salt contain 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Podded Peas with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Podded Peas with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.