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

Macros Ratio

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

Macro Nutrients

	Edible Podded Peas	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.45% 42kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.55g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	5.5% 4g	2.03% 1.47g	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	6.84% 2.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6% 54μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	13.5% 0.18mg	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	10.5% 42μg	23.5% 94μg	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	66.7% 60mg	76% 68.3mg	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	2.6% 0.39mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Raw Edible Podded Peas have 2.2 times more Copper, 2.9 times more Iron and 1.5 times more Magnesium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.7 times more Selenium, 4.3 times more Sodium and 1.3 times more Zinc than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Frozen Broccoli Spears have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Edible Podded Peas have 1.4 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 9.6 times more Omega 3 than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Frozen Broccoli Spears have similar amounts of Fiber and Protein per 100 g.
• Both Raw Edible Podded Peas as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.