Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Cooked Frozen Peas And Onions with Salt

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Cooked Frozen Peas And Onions with Salt: 1111g

Boiled Frozen Peas And Onions, drained with Salt have 1.6 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Cooked Frozen Peas And Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Peas And Onions with Salt	22%	4%	74%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	73.8% 96g	130g per day for Men 19-50 years
Sugars	35% 25.3g	57.8% 42g	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	136% 51.7g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	94% 52.8g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Vitamin A	109% 983μg	65.4% 589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	74.4% 0.97mg	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	405% 1621μg	55.6% 222μg	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	1308% 1178mg	85% 76.7mg	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	155% 23.3mg	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Calcium	70.7% 707mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	77.8% 0.7mg	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	155% 12.4mg	131% 10.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	80% 1.84mg	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	145% 1017mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	8.1% 4.44μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	202% 3033mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	42% 1561g	26.5% 980g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cooked Frozen Peas And Onions With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Cooked Frozen Peas And Onions with Salt?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Cooked Frozen Peas And Onions with Salt:

• 500 calories of Frozen Broccoli Spears have 1.7 times more Vitamin A, 2.6 times more Vitamin B2, 4.2 times more Vitamin B5, 3.1 times more Vitamin B6, 7.3 times more Vitamin B9, 15.4 times more Vitamin C, 104.7 times more Vitamin E and 13 times more Vitamin K than Cooked Frozen Peas And Onions with Salt.
• While 500 kcal of Boiled Frozen Peas And Onions, drained with Salt contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• 500 calories of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Boiled Frozen Peas And Onions, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Cooked Frozen Peas And Onions with Salt:

• 500 calories of Frozen Broccoli Spears have 4.5 times more Calcium, 1.9 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 7.4 times more Selenium, 1.8 times more Zinc and 1.6 times more Water than Cooked Frozen Peas And Onions with Salt.
• While 500 kcal of Boiled Frozen Peas And Onions, drained with Salt contain 10.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Peas And Onions with Salt contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 12.1 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Cooked Frozen Peas And Onions with Salt.
• While 500 kcal of Boiled Frozen Peas And Onions, drained with Salt contain 1.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Peas And Onions with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled Frozen Peas And Onions, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.