Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Frozen Broccoli Spears	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	4.25% 0.72g	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	18% 23.5g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	15% 59.5μg	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	20.5% 18.5mg	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	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	24% 0.21mg	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	19% 0.44mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Green Peas Rinsed per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Canned Green Peas Rinsed:

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Vitamin B2, 3.1 times more Vitamin B9 and 7.3 times more Vitamin C than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 2.2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Green Peas Rinsed provide similar amounts of Vitamin B1 per seven ounces.
• Both Frozen Broccoli Spears as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Canned Green Peas Rinsed:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Calcium and 2.4 times more Potassium than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 3 times more Copper, 1.5 times more Iron, 13.6 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Green Peas Rinsed 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 1.5 times more Omega 3 than Canned Green Peas Rinsed.
• While 7 oz of Canned Green Peas, Rinsed Solids contain 2.4 times more Energy, 9.8 times more Omega 6, 2.2 times more Carbohydrate and 1.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6