Comparing Nutrients in 300 calories Canned Green Peas with Liquids and Salt VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Canned Green Peas with Liquids and Salt: 517g
• Cooked Chopped Frozen Broccoli: 1071g

Canned Green Peas with Liquids and Salt have 2.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Green Peas with Liquids and Salt or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.57% 0.95g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	44% 57.3g	130g per day for Men 19-50 years
Sugars	23% 16.6g	21.7% 15.8g	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	0.71% 0.52g	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	% 0.41g	NA	g per day for Men 19-50 years
Sucrose	% 15.3g	NA	g per day for Men 19-50 years
Fiber	45% 17g	84.6% 32g	38g per day for Men 19-50 years
Protein	28% 15.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	43.7% 393μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.55% 0.12mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	107% 1.4mg	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	31% 124μg	150% 600μg	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	45% 40.3mg	477% 430mg	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	0.69% 0.1mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.2% 107μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	40.5% 0.36mg	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	83.4% 6.67mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	23.4% 98mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	104% 2.4mg	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	46.6% 326mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	12.2% 6.72μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	34% 3.72mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	12% 440g	26.3% 972g	3700g per day for Men 19-50 years

Canned Green Peas With Liquids And Salt VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Green Peas with Liquids and Salt or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Canned Green Peas with Liquids and Salt vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 7 times more Vitamin B2, 6.2 times more Vitamin B5, 4.1 times more Vitamin B6, 4.8 times more Vitamin B9, 10.6 times more Vitamin C, 136.7 times more Vitamin E and 8.8 times more Vitamin K than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin E
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Green Peas with Liquids and Salt vs Cooked Chopped Frozen Broccoli:

• 300 calories of Canned Green Peas with Liquids and Salt have 1.4 times more Copper, 8.1 times more Sodium and 1.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.4 times more Calcium, 1.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Water than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.