Comparing Nutrients in 7 ounces BroccoliVS Frozen Green Peas

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frozen Green Peas

26%

69%

7 oz ▼

Macro Nutrients

Broccolivs Frozen Green Peas

2.33%67.5kcal

Energy

5.27%153kcal

67.5 kcalvs153 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.73g

Fat

0.82%0.79g

0.73 gvs0.79 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.41%0.13g

0.23 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g

Omega 3

4.1%0.065g

0.13 gvs0.065 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g

Omega 6

1.66%0.28g

0.097 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g

Carbohydrate

20.8%27g

13 gvs27 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.65%3.37g

Sugars

13.7%9.92g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.37 gvs9.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.86%1.35g

Fructose

0.68%0.5g

≤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]

1.35 gvs0.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g

Glucose

%0.16g

0.97 gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.2g

Sucrose

%9.13g

0.2 gvs9.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g

Fiber

23.5%8.93g

5.16 gvs8.93 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10%5.6g

Protein

18.5%10.4g

5.6 gvs10.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Frozen Green Peas

6.84%61.5μg

Vitamin A

22.7%204μg

RAE, retinol activity equivalents

61.5 μgvs204 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.7%0.14mg

Vitamin B1

43%0.51mg

Thiamine

0.14 mgvs0.51 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.23 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.93%1.27mg

Vitamin B3

21.4%3.4mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs3.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.7%1.14mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

1.14 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.7%0.35mg

Vitamin B6

12.7%0.16mg

Pyridoxine

0.35 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.3%125μg

Vitamin B9

26.3%105μg

Folates and Folic Acid

125 μgvs105 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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197%177mg

Vitamin C

39.7%35.7mg

Ascorbic acid

177 mgvs35.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.3%1.55mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

1.55 mgvs0.04 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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168%202μg

Vitamin K

46%55.4μg

Phytomenadione or phylloquinone

202 μgvs55.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Frozen Green Peas

9.33%93mg

Calcium

4.37%43.7mg

93 mgvs43.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.097mg

Copper

27.3%0.25mg

0.097 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.45mg

Iron

38%3.04mg

1.45 mgvs3.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.92%41.7mg

Magnesium

12.3%51.6mg

41.7 mgvs51.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.42mg

Manganese

29%0.67mg

0.42 mgvs0.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.7%131mg

Phosphorus

23.2%163mg

131 mgvs163 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.4%627mg

Potassium

8.93%304mg

627 mgvs304 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.02%4.96μg

Selenium

6.86%3.77μg

4.96 μgvs3.77 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.37%65.5mg

Sodium

14.3%214mg

65.5 mgvs214 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.4%0.81mg

Zinc

14.8%1.63mg

0.81 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.8%177g

Water

4.3%159g

177 gvs159 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Broccoli vs Frozen Green Peas:

Raw Broccoli has 2.1 times more Vitamin B6, 5 times more Vitamin C, 39 times more Vitamin E and 3.6 times more Vitamin K than Frozen Green Peas, Unprepared.
While Frozen Green Peas, Unprepared contain 3.3 times more Vitamin A, 3.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Frozen Green Peas, Unprepared have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 7 oz.
Both Raw Broccoli as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Frozen Green Peas:

Raw Broccoli has 2.1 times more Calcium, 2.1 times more Potassium and 1.3 times more Selenium than Frozen Green Peas, Unprepared.
While Frozen Green Peas, Unprepared contain 2.5 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 3.3 times more Sodium and 2 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Frozen Green Peas, Unprepared have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.9 times more Omega 3 than Frozen Green Peas, Unprepared.
While Frozen Green Peas, Unprepared contain 2.3 times more Energy, 2.1 times more Carbohydrate, 2.9 times more Sugars, 1.7 times more Fiber and 1.9 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Frozen Green Peas, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliFrozen Green PeasVS Boiled BroccoliBroccoliVS Cooked Frozen Green PeasFrozen Green PeasVS Cooked Frozen Green Peas

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Frozen Green Peas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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