Comparing Nutrients in 300 calories Cooked Frozen Podded Peas VS Broccoli

Weight per 300 calories

• Cooked Frozen Podded Peas: 577g
• Broccoli: 882g

Cooked Frozen Podded Peas have 1.5 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Podded Peas or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas	26%	6%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Frozen Podded Peas	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45% 58.6g	130g per day for Men 19-50 years
Sugars	38.4% 28g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	47% 18g	60.4% 23g	38g per day for Men 19-50 years
Protein	36% 20g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.94mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.2% 1mg	119% 1.54mg	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	50.5% 202μg	139% 556μg	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	141% 127mg	875% 787mg	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	18% 2.7mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	145% 174μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas	Broccoli	Recommended Dietary Allowance
Calcium	34% 340mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	48% 0.43mg	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	173% 14mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	70.2% 1.6mg	80.6% 1.85mg	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	48% 335mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	13.5% 500g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Podded Peas vs Broccoli:

• Boiled and Drained Frozen Podded Peas have 1.4 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9, 6.2 times more Vitamin C, 2.5 times more Vitamin E and 5.1 times more Vitamin K than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Broccoli have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Podded Peas vs Broccoli:

• Boiled and Drained Frozen Podded Peas have 1.2 times more Copper and 2.1 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus, 2.2 times more Potassium, 4.8 times more Selenium, 10.1 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Broccoli have similar amounts of Calcium, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Podded Peas have 1.9 times more Omega 6 and 1.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fat, 2.4 times more Saturated Fat, 3.9 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Frozen Podded Peas.
• Both Boiled and Drained Frozen Podded Peas and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Frozen Podded Peas as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.