Comparing Nutrients in 300 calories Boiled Green Peas with Salt VS Frozen Chopped Broccoli

Weight per 300 calories

• Boiled Green Peas with Salt: 357g
• Frozen Chopped Broccoli: 1154g

Boiled Green Peas with Salt have 3.2 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Peas with Salt or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Green Peas with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	42.4% 55g	130g per day for Men 19-50 years
Sugars	29.2% 21g	21.5% 15.6g	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	2% 1.46g	13.2% 9.58g	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	% 0.46g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 18.6g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	91% 34.6g	38g per day for Men 19-50 years
Protein	34% 19g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	16% 143μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	115% 1.5mg	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	56.3% 225μg	193% 773μg	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	56.3% 50.7mg	723% 651mg	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	3.33% 0.5mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.64% 96mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	48.7% 0.44mg	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	68.8% 5.5mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	147% 3.4mg	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	59.7% 418mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	57% 854mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	7.5% 278g	28.5% 1055g	3700g per day for Men 19-50 years

Boiled Green Peas With Salt VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Peas with Salt or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Boiled Green Peas with Salt vs Frozen Chopped Broccoli:

• 300 calories of Boiled Green Peas with Salt have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 4.2 times more Vitamin A, 2.1 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 12.8 times more Vitamin C, 28.2 times more Vitamin E and 10.1 times more Vitamin K than Boiled and Drained Green Peas with Salt.
• 300 calories of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Green Peas with Salt vs Frozen Chopped Broccoli:

• 300 calories of Boiled Green Peas with Salt have 1.4 times more Copper and 3.1 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 6.7 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium, 4.8 times more Selenium, 1.3 times more Zinc and 3.8 times more Water than Boiled and Drained Green Peas with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Peas with Salt have 1.4 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 17.9 times more Omega 3, 6.5 times more Fructose, 1.8 times more Fiber and 1.7 times more Protein than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.