Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Energy	0.97% 28kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	4.12% 5.36g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	% 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	5.54% 3.1g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	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	7.5% 30μg	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	44.6% 40mg	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	8.8% 1.32mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	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	7.63% 0.61mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	7.86% 55mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	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	2.73% 0.3mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.23% 8.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Spears Frozen Broccoli have 7.3 times more Vitamin A, 2 times more Vitamin B9, 22.3 times more Vitamin C, 11 times more Vitamin E and 5.5 times more Vitamin K than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 13.1 times more Vitamin B1, 3 times more Vitamin B2, 7.9 times more Vitamin B3 and 3.5 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Split Green Peas provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Split Green Peas have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Spears Frozen Broccoli have 10.4 times more Water than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 18.8 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 6.1 times more Phosphorus, 4.7 times more Potassium, 5.6 times more Selenium and 11.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Split Green Peas contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Split Green Peas contain 13 times more Energy, 35.4 times more Fat, 3.9 times more Omega 3, 65.8 times more Omega 6, 11.5 times more Carbohydrate, 2.1 times more Sugars, 7.4 times more Fiber and 7.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6