Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Frozen Broccoli Spears	Edible Podded Peas	Recommended Dietary Allowance
Energy	1% 29kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.44% 0.075g	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	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	5.5% 4g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	12.3% 0.16mg	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	23.5% 94μg	10.5% 42μg	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	76% 68.3mg	66.7% 60mg	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% 1.35mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Edible Podded Peas	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	8.78% 0.079mg	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	9% 0.72mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	10.6% 0.24mg	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	8.43% 59mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Edible Podded Peas per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Edible Podded Peas:

• 100 grams of Frozen Broccoli Spears have 1.4 times more Vitamin B2, 2.2 times more Vitamin B9, 3.5 times more Vitamin E and 4.1 times more Vitamin K than Edible Podded Peas.
• While 100 g of Raw Edible Podded Peas contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Edible Podded Peas provide similar amounts of Vitamin A, Vitamin B6 and Vitamin C per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Edible Podded Peas:

• 100 grams of Frozen Broccoli Spears have 1.3 times more Potassium, 2.7 times more Selenium and 1.3 times more Zinc than Edible Podded Peas.
• While 100 g of Raw Edible Podded Peas contain 2.2 times more Copper, 2.9 times more Iron and 1.5 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Edible Podded Peas contain similar levels of Calcium, Manganese, Phosphorus and Water per 100 grams.
• 100 grams of Edible Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 9.6 times more Omega 3 than Edible Podded Peas.
• While 100 g of Raw Edible Podded Peas contain 1.4 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Edible Podded Peas offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Edible Podded Peas provide inadequate amounts of Energy and Omega 6 in 100 grams.