Comparing Nutrients in 7 ounces Cooked Frozen Green Peas VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.34% 155kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	23% 208μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	20% 0.26mg	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	29.3% 117μg	27.8% 111μg	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	22% 19.6mg	88.4% 79.6mg	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	0.4% 0.06mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	7.5% 0.067mg	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	37.7% 3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	19.2% 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	22% 153mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Green Peas vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cooked Frozen Green Peas have 2.1 times more Vitamin A, 5.1 times more Vitamin B1, 1.2 times more Vitamin B2 and 3.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin B5, 4.1 times more Vitamin C, 44 times more Vitamin E and 3.7 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Green Peas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Green Peas vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cooked Frozen Green Peas have 3.1 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.5 times more Sodium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Calcium and 1.3 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Chopped Frozen Broccoli contain similar levels of Water per seven ounces.
• Both Boiled and Drained Frozen Green Peas as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Green Peas have 2.8 times more Energy, 2.7 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• 7 ounces of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Green Peas as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.