Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Cowpeas	Recommended Dietary Allowance
Energy	0.97% 28kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	8.46% 4.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.46% 0.045mg	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% 56μg	12.8% 51μg	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	44.6% 40mg	3% 2.7mg	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	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Cowpeas	Recommended Dietary Allowance
Calcium	3.3% 33mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	13% 0.12mg	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	7.63% 0.61mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	12.3% 0.28mg	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	7% 49mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.15% 79.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Canned Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Canned Cowpeas:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 14.9 times more Vitamin C than Canned Cowpeas.
• While 100 g of Canned Common Cowpeas contain 1.4 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Cowpeas provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• Both Boiled Chopped Frozen Broccoli as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Canned Cowpeas:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium than Canned Cowpeas.
• While 100 g of Canned Common Cowpeas contain 3.4 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Selenium, 26.6 times more Sodium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Cowpeas contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Common Cowpeas contain 2.8 times more Energy, 2.1 times more Omega 3, 2.5 times more Carbohydrate and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Cowpeas offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in 100 grams.