Comparing Nutrients in 300 calories Boiled Broccoli VS Green Peas

Weight per 300 calories

• Boiled Broccoli: 857g
• Green Peas: 370g

Raw Green Peas have 2.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Green Peas	26%	4%	70%

Macro Nutrients

	Boiled Broccoli	Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	8.1% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	29% 21g	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	8.75% 6.34g	2% 1.44g	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	% 4.2g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 18.5g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	55.6% 21g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Green Peas	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	7.7% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	48% 0.63mg	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	231% 926μg	60% 241μg	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	618% 556mg	165% 148mg	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	83% 12.4mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	76.5% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Green Peas	Recommended Dietary Allowance
Calcium	34.3% 343mg	9.26% 93mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	72.4% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	66% 1.5mg	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	82% 574mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	26.6% 904mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	1.23% 18.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	41.8% 4.6mg	11mg per day for Men 19-50 years
Water	20.7% 765g	7.9% 292g	3700g per day for Men 19-50 years

Boiled Broccoli VS Green Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Green Peas?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Green Peas:

• 300 calories of Boiled Broccoli have 4.7 times more Vitamin A, 2.2 times more Vitamin B2, 13.7 times more Vitamin B5, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9, 3.8 times more Vitamin C, 25.8 times more Vitamin E and 13.2 times more Vitamin K than Green Peas.
• While 300 kcal of Raw Green Peas contain 1.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• 300 calories of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Green Peas:

• 300 calories of Boiled Broccoli have 3.7 times more Calcium, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium, 19 times more Sodium and 2.6 times more Water than Green Peas.
• Both Boiled Broccoli and Green Peas contain similar levels of Copper, Iron, Manganese and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 7.9 times more Omega 3, 4.4 times more Fructose and 1.3 times more Fiber than Green Peas.
• While 300 kcal of Raw Green Peas contain 1.8 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Green Peas offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Broccoli as well as Raw Green Peas provide inadequate amounts of Omega 6 in 300 calories.