Comparing Nutrients in 500 calories Canned Green Peas VS Broccoli

Weight per 500 calories

• Canned Green Peas: 725g
• Broccoli: 1471g

Canned Green Peas have 2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Green Peas	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	75% 98g	130g per day for Men 19-50 years
Sugars	41.6% 30g	34.5% 25g	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	1.3% 0.94g	13.8% 10g	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	% 0.8g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 1.47g	g per day for Men 19-50 years
Fiber	78% 29.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	57% 32g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Broccoli	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	198% 2.57mg	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	79.7% 319μg	232% 926μg	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	77.3% 69.6mg	1458% 1312mg	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	1.45% 0.22mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	80% 0.72mg	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	86% 6.9mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	134% 3.1mg	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	69.4% 486mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	16% 592g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 2.3 times more Vitamin A, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 9.1 times more Vitamin B5, 5.5 times more Vitamin B6, 2.9 times more Vitamin B9, 18.9 times more Vitamin C, 52.8 times more Vitamin E and 9.6 times more Vitamin K than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Green Peas Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Peas vs Broccoli:

• Raw Broccoli contains 4.8 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium, 33.5 times more Sodium and 2.2 times more Water than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Broccoli have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Green Peas Solids have 1.3 times more Omega 6 and 1.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Fat, 3.7 times more Saturated Fat, 4.1 times more Omega 3, 10.6 times more Fructose, 1.3 times more Fiber and 1.3 times more Protein than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Green Peas Solids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.