Comparing Nutrients in 500 calories Canned Peas And Carrots with Liquids VS Frozen Chopped Broccoli

Weight per 500 calories

• Canned Peas And Carrots with Liquids: 1316g
• Frozen Chopped Broccoli: 1923g

Canned Peas And Carrots with Liquids have 1.5 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Canned Peas And Carrots with Liquids or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.66% 3.55g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	70.7% 92g	130g per day for Men 19-50 years
Sugars	51.4% 37.2g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	114% 43.4g	152% 57.7g	38g per day for Men 19-50 years
Protein	51% 28.6g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	501% 4513μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.6% 0.7mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	192% 2.5mg	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	59.2% 237μg	322% 1288μg	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	96% 87mg	1205% 1085mg	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	33.3% 5mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 172μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30.3% 303mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	81% 0.73mg	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	123% 9.87mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	246% 5.65mg	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	86.5% 605mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.6mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	31.3% 1160g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Peas And Carrots with Liquids vs Frozen Chopped Broccoli:

• Canned Peas And Carrots Solids and Liquids have 4.5 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Vitamin B2, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6, 5.4 times more Vitamin B9, 12.5 times more Vitamin C, 4.7 times more Vitamin E and 9 times more Vitamin K than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Canned Peas And Carrots Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Peas And Carrots with Liquids vs Frozen Chopped Broccoli:

• Canned Peas And Carrots Solids and Liquids have 1.9 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 3.1 times more Potassium, 4.5 times more Selenium, 8.8 times more Sodium and 1.5 times more Water than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Peas And Carrots Solids and Liquids have 2.3 times more Omega 6, 1.2 times more Carbohydrate and 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Fat, 6.7 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Canned Peas And Carrots Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.