Comparing Nutrients in 500 calories Boiled Broccoli VS Frozen Green Peas

Weight per 500 calories

• Boiled Broccoli: 1429g
• Frozen Green Peas: 649g

Frozen Green Peas, Unprepared have 2.2 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Frozen Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Boiled Broccoli	Frozen Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.68% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.42% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	68% 88.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	44.8% 32.5g	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	14.6% 10.6g	2.24% 1.62g	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	% 7g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 30g	g per day for Men 19-50 years
Fiber	124% 47g	77% 29.2g	38g per day for Men 19-50 years
Protein	60.7% 34g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	122% 1100μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	41.5% 0.54mg	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	386% 1543μg	86% 344μg	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	1030% 927mg	130% 117mg	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	138% 20.7mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Green Peas	Recommended Dietary Allowance
Calcium	57% 571mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	89.5% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	124% 9.94mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	95% 2.2mg	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	137% 957mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	46.8% 701mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	48.4% 5.32mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	14% 519g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Frozen Green Peas:

• Boiled and Drained Broccoli has 1.6 times more Vitamin A, 2.7 times more Vitamin B2, 2.5 times more Vitamin B5, 5.3 times more Vitamin B6, 4.5 times more Vitamin B9, 7.9 times more Vitamin C, 159.5 times more Vitamin E and 11.1 times more Vitamin K than Frozen Green Peas, Unprepared.
• While Frozen Green Peas, Unprepared contain 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Frozen Green Peas:

• Boiled and Drained Broccoli has 4 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 4.2 times more Potassium, 1.9 times more Selenium, 1.2 times more Zinc and 2.5 times more Water than Frozen Green Peas, Unprepared.
• Both Boiled and Drained Broccoli and Frozen Green Peas, Unprepared have similar amounts of Copper, Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2.3 times more Fat, 7.9 times more Omega 3, 6.5 times more Fructose and 1.6 times more Fiber than Frozen Green Peas, Unprepared.
• While Frozen Green Peas, Unprepared contain 1.3 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Green Peas, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Green Peas, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.