Comparing Nutrients in 100 grams Boiled Broccoli VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Boiled Broccoli	Frozen Green Peas	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	6.9% 5g	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	1.02% 0.74g	0.34% 0.25g	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	% 0.49g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 4.6g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	11.4% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	6.4% 0.083mg	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	27% 108μg	13.3% 53μg	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	72% 65mg	20% 18mg	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	9.67% 1.45mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Green Peas	Recommended Dietary Allowance
Calcium	4% 40mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	13.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	14.6% 0.34mg	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	9.57% 67mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Green Peas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Frozen Green Peas:

• 100 grams of Boiled Broccoli have 1.2 times more Vitamin B2, 2.4 times more Vitamin B6, 2 times more Vitamin B9, 3.6 times more Vitamin C, 72.5 times more Vitamin E and 5.1 times more Vitamin K than Frozen Green Peas.
• While 100 g of Frozen Green Peas, Unprepared contain 1.3 times more Vitamin A, 4.1 times more Vitamin B1 and 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Green Peas provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Frozen Green Peas:

• 100 grams of Boiled Broccoli have 1.8 times more Calcium and 1.9 times more Potassium than Frozen Green Peas.
• While 100 g of Frozen Green Peas, Unprepared contain 2 times more Copper, 2.3 times more Iron, 1.7 times more Manganese, 2.6 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Green Peas contain similar levels of Magnesium, Phosphorus, Selenium and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 3.6 times more Omega 3 than Frozen Green Peas.
• While 100 g of Frozen Green Peas, Unprepared contain 2.2 times more Energy, 1.9 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in 100 grams.