Comparing Nutrients in 100 calories Cooked Frozen Green Peas VS Brussels Sprouts

Weight per 100 calories

• Cooked Frozen Green Peas: 128g
• Brussels Sprouts: 233g

Cooked Frozen Green Peas have 1.8 times more energy per 100g than Brussels Sprouts. It has average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Green Peas or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Frozen Green Peas	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	16% 21g	130g per day for Men 19-50 years
Sugars	7.8% 5.64g	7.06% 5.1g	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	0.23% 0.17g	3% 2.16g	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	% 0.14g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 1.07g	g per day for Men 19-50 years
Fiber	15% 5.77g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	15% 135μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	39% 0.51mg	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	19% 75.6μg	35.5% 142μg	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	14% 12.7mg	220% 198mg	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	0.26% 0.038mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.08% 30.8mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	18% 0.16mg	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	24.4% 1.95mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28.2mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	34% 0.78mg	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	14% 99mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	2.76% 102g	5.4% 200g	3700g per day for Men 19-50 years

Cooked Frozen Green Peas VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Green Peas or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Cooked Frozen Green Peas vs Brussels Sprouts:

• 100 calories of Cooked Frozen Green Peas have 1.5 times more Vitamin A than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.6 times more Vitamin B2, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 15.6 times more Vitamin C, 53.2 times more Vitamin E and 13.4 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Green Peas as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Green Peas vs Brussels Sprouts:

• 100 calories of Cooked Frozen Green Peas have 1.6 times more Sodium than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 3.2 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 6.4 times more Potassium, 2.9 times more Selenium and 2 times more Water than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Brussels Sprouts contain similar levels of Copper and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Brussels Sprouts contain 7.5 times more Omega 3, 13 times more Fructose and 1.5 times more Fiber than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 calories.
• 100 calories of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.