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

Weight per 300 calories

• Seasoned Canned Green Peas with Liquids: 600g
• Cooked Chopped Frozen Broccoli: 1071g

Seasoned Canned Green Peas with Liquids have 1.8 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 - Seasoned Canned Green Peas with Liquids or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Seasoned Canned Green Peas with Liquids	24%	5%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seasoned Canned Green Peas with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	9% 0.14g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	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	42.7% 55.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	84.6% 32g	38g per day for Men 19-50 years
Protein	33% 18.5g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Seasoned Canned Green Peas with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	43.5% 174μg	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	76.7% 69mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Canned Green Peas with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	90% 7.2mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	46.3% 324mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	102% 1524mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	14% 519g	26.3% 972g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain 4.1 times more Vitamin A, 2 times more Vitamin B2, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.2 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Seasoned Canned Green Peas with Liquids 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 Seasoned Canned Green Peas with Liquids vs Cooked Chopped Frozen Broccoli:

• 300 calories of Seasoned Canned Green Peas with Liquids have 1.6 times more Copper, 12.9 times more Sodium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.9 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Water than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids 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 3.1 times more Omega 3, 2.7 times more Fiber and 1.8 times more Protein than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Seasoned Canned Green Peas with Liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.