Comparing Nutrients in 300 calories Boiled Broccoli VS Split Green Peas

Weight per 300 calories

• Boiled Broccoli: 857g
• Split Green Peas: 82.4g

Raw Split Green Peas have 10.4 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Split Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Broccoli	Split 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	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	4.15% 0.71g	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	39% 50.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3.57% 2.6g	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	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	% 4.2g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 2.2g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	48% 18.3g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Split Green Peas	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.64% 5.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	8.88% 0.12mg	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	3.1% 12.4μg	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	1.65% 1.5mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Split Green Peas	Recommended Dietary Allowance
Calcium	34.3% 343mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	74% 0.67mg	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	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	42.6% 0.98mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	20.7% 702mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.27% 4.12mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.19% 7.16g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 114.4 times more Vitamin A, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3, 6.7 times more Vitamin B5, 14.9 times more Vitamin B6, 74.9 times more Vitamin B9, 375 times more Vitamin C, 125.7 times more Vitamin E and 92.3 times more Vitamin K than Raw Split Green Peas.
• Both Boiled and Drained Broccoli and Raw Split Green Peas have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Broccoli has 9 times more Calcium, 1.5 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 1.6 times more Selenium, 85.3 times more Sodium, 1.3 times more Zinc and 106.8 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.3 times more Copper than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 7.6 times more Omega 3, 1.2 times more Carbohydrate, 4.6 times more Sugars, more Fructose and 1.5 times more Fiber than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.6 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Split Green Peas have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.