Comparing Nutrients in 300 calories Cooked Frozen Green Peas VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Cooked Frozen Green Peas: 385g
• Boiled Spears Frozen Broccoli: 1071g

Cooked Frozen Green Peas have 2.8 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Green Peas or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Green Peas	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	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% 57.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	0.69% 0.5g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	45.5% 17.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	35.4% 20g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	45% 404μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	56.7% 227μg	80.4% 321μg	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	42.3% 38mg	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	0.77% 0.12mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 92μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.23% 92mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	73% 5.85mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	151% 3.5mg	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	42.3% 296mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	8.27% 306g	26.3% 972g	3700g per day for Men 19-50 years

Cooked Frozen Green Peas VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Green Peas or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cooked Frozen Green Peas vs Boiled Spears Frozen Broccoli:

• 300 calories of Cooked Frozen Green Peas have 1.8 times more Vitamin B1 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Vitamin A, 2.3 times more Vitamin B2, 5.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9, 11.3 times more Vitamin C, 122.6 times more Vitamin E and 10.2 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Green Peas as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Green Peas vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.9 times more Calcium, 2.5 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 4.6 times more Potassium, 5.3 times more Selenium and 3.2 times more Water than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Boiled Spears Frozen Broccoli contain similar levels of Copper, Iron, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.9 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.