Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Frozen Broccoli Spears	Edible Podded Peas	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.88% 0.15g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11% 7.94g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	24.4% 0.32mg	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	21% 83.3μg	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	132% 119mg	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	Edible Podded Peas	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	17.4% 0.16mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	21% 0.48mg	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% 105mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.7% 397mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	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 Edible Podded Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Edible Podded Peas:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B2, 2.2 times more Vitamin B9, 3.5 times more Vitamin E and 4.1 times more Vitamin K than Edible Podded Peas.
• While 7 oz of Raw Edible Podded Peas contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Edible Podded Peas provide similar amounts of Vitamin A, Vitamin B6 and Vitamin C per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Edible Podded Peas:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Edible Podded Peas.
• While 7 oz of Raw Edible Podded Peas contain 2.2 times more Copper, 2.9 times more Iron and 1.5 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Edible Podded Peas contain similar levels of Calcium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 9.6 times more Omega 3 than Edible Podded Peas.
• While 7 oz of Raw Edible Podded Peas contain 1.4 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Edible Podded Peas offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Edible Podded Peas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Edible Podded Peas

What are the health benefits of Frozen Broccoli Spears compared to Edible Podded Peas?

Both frozen broccoli spears and edible podded peas are nutritious choices, but they offer different health benefits. Broccoli is a good source of vitamin C, vitamin K, and fiber, while peas are high in vitamin K, vitamin C, and protein. Both vegetables are low in calories and rich in antioxidants, making them great additions to a balanced vegan diet. It's important to include a variety of vegetables in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Broccoli Spears or Edible Podded Peas?

Both frozen broccoli spears and edible podded peas are excellent choices for weight loss due to their low calorie and high fiber content. However, broccoli spears are slightly lower in calories and higher in fiber compared to edible podded peas, making them a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, including both broccoli and peas, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Frozen Broccoli Spears or more Edible Podded Peas to gain more muscles while training consistently?

Both frozen broccoli spears and edible podded peas are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, peas are slightly higher in protein content compared to broccoli. Therefore, if your goal is to gain more muscle while training consistently, you may want to consider incorporating more edible podded peas into your diet. Additionally, peas are also rich in other nutrients like fiber, vitamins, and minerals that can support overall health and performance.

What is the environmental impact of producing Frozen Broccoli Spears compared to Edible Podded Peas?

Both frozen broccoli spears and edible podded peas have a relatively low environmental impact compared to animal-based foods. However, producing edible podded peas typically has a slightly lower environmental impact compared to broccoli due to factors such as water usage, land requirements, and greenhouse gas emissions. Overall, both options are good choices for environmentally conscious consumers.