Comparing Nutrients in 500 calories Split Green Peas VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Split Green Peas: 137g
• Cooked Chopped Frozen Broccoli: 1786g

Split Green Peas have 13 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Split Green Peas or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Split Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.34g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.18g	1.37% 0.23g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	36.2% 26.3g	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% 0g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	80.2% 30.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.3% 63mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	67.5% 0.61mg	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	81.2% 6.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	173% 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	65.5% 459mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Split Green Peas vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 94.7 times more Vitamin A, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 12.1 times more Vitamin B6, 48.5 times more Vitamin B9, 289.6 times more Vitamin C, 143 times more Vitamin E and 72 times more Vitamin K than Raw Split Green Peas.
• Both Raw Split Green Peas and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Split Green Peas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Split Green Peas vs Cooked Chopped Frozen Broccoli:

• Raw Split Green Peas have 1.8 times more Copper than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9.3 times more Calcium, 1.7 times more Iron, 2.7 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 28.6 times more Sodium and 135.7 times more Water than Raw Split Green Peas.
• Both Raw Split Green Peas and Boiled Chopped Frozen Broccoli have similar amounts of Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Split Green Peas have 2.5 times more Fat and 5.1 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Omega 3, 6.1 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Raw Split Green Peas.
• Both Raw Split Green Peas and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Split Green Peas as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.