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

Weight per 500 calories

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared: 735g
• Frozen Broccoli Spears: 1724g

Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 2.3 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Peas, Green (includes Baby And Lesuer Types), Unprepared or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	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	64.3% 83.5g	71% 92g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	0.51% 0.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	95% 36g	136% 51.7g	38g per day for Men 19-50 years
Protein	58.7% 33g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	35% 316μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.6% 0.79mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	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	57% 228μg	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	34.3% 31mg	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	18.6% 2.8mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 271μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17% 169mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	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	108% 8.68mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	70.4% 493mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	23% 779mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	134% 2007mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	16.4% 605g	42% 1561g	3700g per day for Men 19-50 years

Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Peas, Green (includes Baby And Lesuer Types), Unprepared or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 5 times more Vitamin B2, 2.4 times more Vitamin B5, 7.3 times more Vitamin B6, 7.1 times more Vitamin B9, 38.1 times more Vitamin C, 8.3 times more Vitamin E and 6.5 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 and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 500 calories.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 1.3 times more Copper and 6.8 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.2 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 5.5 times more Potassium, 2.6 times more Selenium and 2.6 times more Water than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Frozen Broccoli Spears contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 3.5 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.1 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6