Comparing Nutrients in 7 ounces Seasoned Canned Green Peas with Liquids VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Seasoned Canned Green Peas with Liquids	24%	5%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Seasoned Canned Green Peas with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.13g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Seasoned Canned Green Peas with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	26.7% 0.35mg	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	14.4% 57.5μg	46.6% 187μg	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	25.4% 23mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Canned Green Peas with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	7.94% 0.071mg	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	29.8% 2.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	22% 0.51mg	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	15.3% 107mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Canned Green Peas with Liquids VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Seasoned Canned Green Peas with Liquids have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 5.9 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• 7 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Seasoned Canned Green Peas with Liquids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Seasoned Canned Green Peas with Liquids vs Frozen Broccoli Spears:

• 7 ounces of Seasoned Canned Green Peas with Liquids have 2.8 times more Copper, 1.7 times more Iron, 14.9 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Calcium, 2 times more Potassium and 1.5 times more Selenium than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seasoned Canned Green Peas with Liquids have 1.7 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.2 times more Omega 3 and 1.5 times more Fiber than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Seasoned Canned Green Peas with Liquids provide inadequate amounts of Omega 3
• Both Seasoned Canned Green Peas with Liquids as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.