Comparing Nutrients in 300 calories Cooked Frozen Green Peas VS Broccoli Raab

Weight per 300 calories

• Cooked Frozen Green Peas: 385g
• Broccoli Raab: 1364g

Cooked Frozen Green Peas have 3.5 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Frozen Green Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	30% 39g	130g per day for Men 19-50 years
Sugars	23.3% 17g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 1.5g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	97% 37g	38g per day for Men 19-50 years
Protein	35.4% 20g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	45% 404μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 92μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.23% 92mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	234% 5.4mg	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	42.3% 296mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	8.27% 306g	34% 1262g	3700g per day for Men 19-50 years

Cooked Frozen Green Peas VS Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Broccoli Raab contain 4.4 times more Vitamin A, 2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.9 times more Vitamin B3, 8 times more Vitamin B5, 5.4 times more Vitamin B6, 5 times more Vitamin B9, 7.2 times more Vitamin C, 191.5 times more Vitamin E and 33.1 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• 300 calories of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Green Peas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Broccoli Raab contain 16 times more Calcium, 1.4 times more Copper, 5 times more Iron, 3.5 times more Magnesium, 5 times more Manganese, 3.4 times more Phosphorus, 6.3 times more Potassium, 3.5 times more Selenium, 1.6 times more Sodium, 4.1 times more Zinc and 4.1 times more Water than Boiled and Drained Frozen Green Peas.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Green Peas have 1.4 times more Carbohydrate and 3.3 times more Sugars than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 6.4 times more Fat, 27.9 times more Omega 3, 2.1 times more Fiber and 2.2 times more Protein than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Broccoli Raab offer comparable quantities of Energy 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 Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.