Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	5.06% 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	15% 19.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	3.42% 2.48g	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	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	11% 4.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	10.6% 5.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.08% 0.053mg	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	25% 100μg	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	31.2% 28mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	5.6% 56mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	11.7% 0.11mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	19.6% 0.45mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	2.2% 1.2μg	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	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.94% 71.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Young Pigeonpeas per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Boiled Young Pigeonpeas:

• 100 grams of Frozen Chopped Broccoli have 26 times more Vitamin A, 2.5 times more Vitamin B6, 2 times more Vitamin C, 3.8 times more Vitamin E and 4.1 times more Vitamin K than Boiled Young Pigeonpeas.
• While 100 g of Boiled and Drained Young Pigeonpeas contain 6.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Boiled Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Boiled Young Pigeonpeas:

• 100 grams of Frozen Chopped Broccoli have 1.4 times more Calcium, 2.3 times more Selenium and 1.3 times more Water than Boiled Young Pigeonpeas.
• While 100 g of Boiled and Drained Young Pigeonpeas contain 2.8 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 2.7 times more Omega 3 than Boiled Young Pigeonpeas.
• While 100 g of Boiled and Drained Young Pigeonpeas contain 4.3 times more Energy, 27.7 times more Omega 6, 4.1 times more Carbohydrate, 1.8 times more Sugars, 1.4 times more Fiber and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6