Comparing Nutrients in 500 calories Boiled Green Peas with Salt VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Green Peas with Salt: 595g
• Frozen Broccoli Spears: 1724g

Boiled Green Peas with Salt have 2.9 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Peas with Salt or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Green Peas with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	71% 92g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	35% 25.3g	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	3.37% 2.44g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	57% 32g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.2% 0.89mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	232% 3mg	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	94% 375μg	405% 1621μg	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	94% 84.5mg	1308% 1178mg	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	5.56% 0.83mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 161mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	69% 0.62mg	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	115% 9.17mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	192% 4.4mg	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	99% 696mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	47.4% 1613mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	95% 1423mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	12.5% 464g	42% 1561g	3700g per day for Men 19-50 years

Boiled Green Peas With Salt VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Peas with Salt or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Boiled Green Peas with Salt vs Frozen Broccoli Spears:

• 500 calories of Boiled Green Peas with Salt have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.1 times more Vitamin A, 2.2 times more Vitamin B2, 4.6 times more Vitamin B5, 2.3 times more Vitamin B6, 4.3 times more Vitamin B9, 13.9 times more Vitamin C, 27.9 times more Vitamin E and 11.3 times more Vitamin K than Boiled and Drained Green Peas with Salt.
• 500 calories of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Green Peas with Salt vs Frozen Broccoli Spears:

• 500 calories of Boiled Green Peas with Salt have 1.7 times more Copper, 4.9 times more Sodium and 1.2 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.4 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Potassium, 2.9 times more Selenium and 3.4 times more Water than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Frozen Broccoli Spears contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Peas with Salt have 1.4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 19.1 times more Omega 3, 1.6 times more Fiber and 1.7 times more Protein than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.