Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Young Pigeonpeas

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Young Pigeonpeas: 368g

Raw Young Pigeonpeas have 4.7 times more energy per unit of mass than Frozen Broccoli Spears, which is average 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 Young Pigeonpeas?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Frozen Broccoli Spears	Young Pigeonpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	8.73% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	35% 25.3g	15.2% 11g	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	49.3% 18.8g	38g per day for Men 19-50 years
Protein	94% 52.8g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	109% 983μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	19.2% 0.25mg	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	159% 636μg	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	159% 143mg	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	9.56% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	73.5% 88.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	70.7% 707mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	54.7% 0.49mg	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	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	92% 2.1mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	59.7% 2029mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	42% 1561g	6.55% 242g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Young Pigeonpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Young Pigeonpeas?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Young Pigeonpeas:

• 500 calories of Frozen Broccoli Spears have 89.1 times more Vitamin A, 3.1 times more Vitamin B2, 1.7 times more Vitamin B5, 12.1 times more Vitamin B6, 2.5 times more Vitamin B9, 8.2 times more Vitamin C, 16.2 times more Vitamin E and 19.8 times more Vitamin K than Young Pigeonpeas.
• Both Frozen Broccoli Spears and Young Pigeonpeas provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Young Pigeonpeas have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Young Pigeonpeas:

• 500 calories of Frozen Broccoli Spears have 4.6 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.1 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium, 5.9 times more Selenium, 15.9 times more Sodium, 1.5 times more Zinc and 6.4 times more Water than Young Pigeonpeas.
• Both Frozen Broccoli Spears and Young Pigeonpeas contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 15.4 times more Omega 3, 2.3 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Young Pigeonpeas.
• While 500 kcal of Raw Young Pigeonpeas contain 4.8 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Young Pigeonpeas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Young Pigeonpeas provide inadequate amounts of Omega 3