Comparing Nutrients in 500 calories Split Green Peas VS Boiled Broccoli

Weight per 500 calories

• Split Green Peas: 137g
• Boiled Broccoli: 1429g

Split Green Peas have 10.4 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Split Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.34g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.18g	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	65% 84.7g	79% 103g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	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% 0g	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	% 0.6g	% 7g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 1.14g	g per day for Men 19-50 years
Fiber	80.2% 30.5g	124% 47g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	5.15% 20.6μg	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	2.75% 2.47mg	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	1.1% 0.16mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.3% 63mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	81.2% 6.5mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	65.5% 459mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.32% 12g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 114.4 times more Vitamin A, 5.2 times more Vitamin B2, 1.6 times more Vitamin B3, 6.7 times more Vitamin B5, 14.9 times more Vitamin B6, 74.9 times more Vitamin B9, 375 times more Vitamin C, 125.7 times more Vitamin E and 92.3 times more Vitamin K than Raw Split Green Peas.
• Both Raw Split Green Peas and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Split Green Peas 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 Split Green Peas vs Boiled Broccoli:

• Raw Split Green Peas have 1.3 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9 times more Calcium, 1.5 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 1.6 times more Selenium, 85.3 times more Sodium, 1.3 times more Zinc and 106.8 times more Water than Raw Split Green Peas.

Comparison of macro-nutrients per 500 calories:

• Raw Split Green Peas have 1.6 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.6 times more Omega 3, 4.6 times more Sugars, more Fructose and 1.5 times more Fiber than Raw Split Green Peas.
• Both Raw Split Green Peas and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Split Green Peas as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.