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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.27% 153kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	20.8% 27g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	0.68% 0.5g	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	% 0.16g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 9.13g	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	18.5% 10.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	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	21.4% 3.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	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	26.3% 105μg	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	39.7% 35.7mg	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	0.26% 0.04mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	38% 3.04mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	23.2% 163mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.9% 181g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 2 times more Vitamin A, 4.9 times more Vitamin B1, 3.7 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, 3.1 times more Vitamin C, 61 times more Vitamin E and 2.9 times more Vitamin K than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Frozen Chopped Broccoli:

• Frozen Green Peas, Unprepared have 3.3 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 4.5 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 1.4 times more Potassium and 1.5 times more Selenium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Green Peas, Unprepared have 3 times more Energy, 2.8 times more Carbohydrate, 3.7 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Omega 3 and 3.3 times more Fructose than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.