Comparing Nutrients in 500 calories Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Boiled Broccoli

Weight per 500 calories

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared: 735g
• Boiled Broccoli: 1429g

Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 1.9 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Canned Peas, Green (includes Baby And Lesuer Types), Unprepared or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.5g	79% 103g	130g per day for Men 19-50 years
Sugars	30.3% 22g	27.4% 20g	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	0.51% 0.37g	14.6% 10.6g	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	% 1.25g	% 7g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.14g	g per day for Men 19-50 years
Fiber	95% 36g	124% 47g	38g per day for Men 19-50 years
Protein	58.7% 33g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	35% 316μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.6% 0.79mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	220% 2.86mg	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	57% 228μg	386% 1543μg	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	34.3% 31mg	1030% 927mg	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	18.6% 2.8mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 271μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 169mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	108% 8.68mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	120% 2.77mg	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	70.4% 493mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	23% 779mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	134% 2007mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	16.4% 605g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.5 times more Vitamin A, 4.5 times more Vitamin B2, 5 times more Vitamin B5, 6.9 times more Vitamin B6, 6.8 times more Vitamin B9, 30 times more Vitamin C, 7.4 times more Vitamin E and 7.4 times more Vitamin K than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Broccoli:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 3.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Calcium, 2.3 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 5.4 times more Potassium, 1.8 times more Selenium, 1.3 times more Zinc and 2.1 times more Water than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Broccoli have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 3.1 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Omega 3, 28.8 times more Fructose and 1.3 times more Fiber than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.