Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.33% 3.14g	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	1.14% 0.83g	0% 0g	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	% 0.75g	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	7.9% 3g	58.4% 22g	38g per day for Men 19-50 years
Protein	5% 2.8g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.8% 0.14mg	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	16.8% 67μg	3.75% 15μg	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	62.7% 56.4mg	2% 1.8mg	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	8.13% 1.22mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	5.6% 56mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	90% 0.81mg	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	10% 0.81mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	51.7% 1.2mg	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	7.14% 50mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.23% 8.7g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 7.4 times more Vitamin A, 4.5 times more Vitamin B9, 31.3 times more Vitamin C, 10.2 times more Vitamin E and 5.1 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 13.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7.7 times more Vitamin B3 and 3.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Split Green Peas have similar amounts of Vitamin B6 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Calcium, 4.8 times more Sodium and 10.5 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 21.3 times more Copper, 5.8 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 6.7 times more Phosphorus, 4 times more Potassium, 3.8 times more Selenium and 7.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has more Fructose than Raw Split Green Peas.
• While Raw Split Green Peas contain 14 times more Energy, 13.4 times more Fat, 9.3 times more Saturated Fat, 1.6 times more Omega 3, 27.6 times more Omega 6, 12.9 times more Carbohydrate, 2.3 times more Sugars, 7.4 times more Fiber and 8.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.