Comparing Nutrients in 500 calories Boiled Young Pigeonpeas VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Young Pigeonpeas: 451g
• Frozen Chopped Broccoli: 1923g

Boiled Young Pigeonpeas have 4.3 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Young Pigeonpeas or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pigeonpeas	21%	11%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Young Pigeonpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.13g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.64g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	70.7% 92g	130g per day for Men 19-50 years
Sugars	15.4% 11g	36% 26g	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	NA	22% 16g	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	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49.8% 19g	152% 57.7g	38g per day for Men 19-50 years
Protein	48% 27g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pigeonpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.58mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	192% 2.5mg	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	113% 450μg	322% 1288μg	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	141% 127mg	1205% 1085mg	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	9.6% 1.44mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.3% 89μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pigeonpeas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.5% 185mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	81% 0.73mg	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	88.4% 7.07mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	246% 5.65mg	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	76% 532mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	60.4% 2054mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	9.83% 5.4μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.5mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	8.74% 323g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Pigeonpeas vs Frozen Chopped Broccoli:

• Boiled and Drained Young Pigeonpeas have 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 111 times more Vitamin A, 2.5 times more Vitamin B2, 1.9 times more Vitamin B5, 10.5 times more Vitamin B6, 2.9 times more Vitamin B9, 8.6 times more Vitamin C, 16.3 times more Vitamin E and 17.5 times more Vitamin K than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Young Pigeonpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Pigeonpeas vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 5.8 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 10 times more Selenium, 20.5 times more Sodium, 2.5 times more Zinc and 5.4 times more Water than Boiled and Drained Young Pigeonpeas.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Pigeonpeas have 1.9 times more Saturated Fat and 6.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.5 times more Omega 3, 2.3 times more Sugars, 3 times more Fiber and 2 times more Protein than Boiled and Drained Young Pigeonpeas.
• Both Boiled and Drained Young Pigeonpeas and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Boiled and Drained Young Pigeonpeas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.