Comparing Nutrients in 300 calories Broccoli VS Boiled Split Peas

Weight per 300 calories

• Broccoli: 882g
• Boiled Split Peas: 254g

Boiled Split Peas have 3.5 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	10% 7.37g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	55.5% 21g	38g per day for Men 19-50 years
Protein	44.4% 25g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	9.4% 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	139% 556μg	41.3% 165μg	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	875% 787mg	1.13% 1mg	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	46% 6.9mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Split Peas	Recommended Dietary Allowance
Calcium	41.5% 415mg	3.56% 35.6mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	51% 0.46mg	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	80.5% 6.44mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	21.8% 92mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	43.8% 1mg	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	83% 582mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	2.77% 1.53μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	21.3% 788g	4.77% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 7.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 12.7 times more Vitamin B6, 3.4 times more Vitamin B9, 773.9 times more Vitamin C, 90.2 times more Vitamin E and 70.5 times more Vitamin K than Boiled Split Peas.
• Both Raw Broccoli as well as Boiled Split Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli has 11.7 times more Calcium, 2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium, 14.5 times more Selenium, 57.3 times more Sodium, 1.4 times more Zinc and 4.5 times more Water than Boiled Split Peas.
• Both Raw Broccoli and Boiled Split Peas have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 3.3 times more Fat, 7.3 times more Saturated Fat, 7.8 times more Omega 3 and 2 times more Sugars than Boiled Split Peas.
• Both Raw Broccoli and Boiled Split Peas have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Broccoli as well as Boiled Split Peas have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.