Comparing Nutrients in 500 calories Edible Podded Peas VS Boiled Brussels Sprouts

Weight per 500 calories

• Edible Podded Peas: 1191g
• Boiled Brussels Sprouts: 1389g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Edible Podded Peas or Boiled Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Edible Podded Peas	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	5.25% 0.89g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	76% 99g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	33.3% 24g	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	81.5% 31g	95% 36g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	71.4% 643μg	60% 542μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	190% 2.47mg	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	125% 500μg	208% 833μg	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	794% 714mg	957% 861mg	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	31% 4.64mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	248% 298μg	1624% 1949μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	51% 512mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	128% 1.15mg	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	310% 24.8mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	137% 3.15mg	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	90% 631mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	129% 4403mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	19.4% 292mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	28.6% 1058g	33.4% 1235g	3700g per day for Men 19-50 years

Edible Podded Peas VS Boiled Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Edible Podded Peas or Boiled Brussels Sprouts?

Lets compare vitamin content per 500 calories of Edible Podded Peas vs Boiled Brussels Sprouts:

• 500 calories of Edible Podded Peas have 1.2 times more Vitamin B1 and 2.6 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.3 times more Vitamin E and 6.5 times more Vitamin K than Raw Edible Podded Peas.
• Both Edible Podded Peas and Boiled Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C per 500 calories.
• Both Raw Edible Podded Peas as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Edible Podded Peas vs Boiled Brussels Sprouts:

• 500 calories of Edible Podded Peas have 1.5 times more Iron than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 1.8 times more Potassium, 2.5 times more Selenium, 6.1 times more Sodium and 1.4 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Boiled Brussels Sprouts contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Edible Podded Peas have 2 times more Sugars than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 15.5 times more Omega 3 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Boiled Brussels Sprouts offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Raw Edible Podded Peas as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.