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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.34% 155kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	12% 8.73g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	23% 208μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Green Peas have 2 times more Vitamin A, 5.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B5, 5.7 times more Vitamin C, 40.7 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Frozen Green Peas have 2.8 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 3 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.9 times more Potassium and 2.8 times more Selenium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Green Peas have 3 times more Energy, 3 times more Carbohydrate, 3.3 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Omega 3 and 6.4 times more Fructose than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.