Comparing Nutrients in 500 calories Boiled BroccoliVS Boiled Green Peas

Weight per 500 calories

Boiled Broccoli

1429g

Boiled Green Peas

595g

Boiled and Drained Green Peas have 2.4 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled Green Peas

25%

73%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled Green Peas

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.04%5.86g

Fat

1.35%1.3g

5.86 gvs1.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.53%1.13g

Saturated Fat

0.73%0.23g

1.13 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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106%1.7g

Omega 3

7.07%0.11g

1.7 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g

Omega 6

2.87%0.49g

0.73 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g

Carbohydrate

71.6%93g

103 gvs93 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g

Sugars

48.7%35.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20 gvs35.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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14.6%10.6g

Fructose

3.37%2.44g

≤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]

10.6 gvs2.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7g

Glucose

%0.77g

7 gvs0.77 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.14g

Sucrose

%31g

1.14 gvs31 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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124%47g

Fiber

86%32.7g

47 gvs32.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.7%34g

Protein

57%32g

34 gvs32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Boiled Green Peas

122%1100μg

Vitamin A

26.5%238μg

RAE, retinol activity equivalents

1100 μgvs238 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75%0.9mg

Vitamin B1

128%1.54mg

Thiamine

0.9 mgvs1.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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135%1.76mg

Vitamin B2

68.2%0.89mg

Riboflavin

1.76 mgvs0.89 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.4%7.9mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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176%8.8mg

Vitamin B5

18.2%0.91mg

Pantothenic acid

8.8 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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220%2.86mg

Vitamin B6

99%1.3mg

Pyridoxine

2.86 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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386%1543μg

Vitamin B9

94%375μg

Folates and Folic Acid

1543 μgvs375 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1030%927mg

Vitamin C

94%84.5mg

Ascorbic acid

927 mgvs84.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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138%20.7mg

Vitamin E

5.56%0.83mg

Tocopherols and Tocotrienols

20.7 mgvs0.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1680%2016μg

Vitamin K

128%154μg

Phytomenadione or phylloquinone

2016 μgvs154 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Boiled Green Peas

57%571mg

Calcium

16%161mg

571 mgvs161 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg

Copper

114%1.03mg

0.87 mgvs1.03 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.43%57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.57mg

Iron

115%9.17mg

9.57 mgvs9.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg

Magnesium

55.3%232mg

300 mgvs232 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.77mg

Manganese

136%3.13mg

2.77 mgvs3.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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137%957mg

Phosphorus

99%696mg

957 mgvs696 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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123%4186mg

Potassium

47.4%1613mg

4186 mgvs1613 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41.6%23μg

Selenium

20.6%11.3μg

23 μgvs11.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39%586mg

Sodium

1.2%18mg

586 mgvs18 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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58.4%6.43mg

Zinc

64.4%7.1mg

6.43 mgvs7.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34.5%1275g

Water

12.5%464g

1275 gvs464 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Broccoli has 4.6 times more Vitamin A, 2 times more Vitamin B2, 9.7 times more Vitamin B5, 2.2 times more Vitamin B6, 4.1 times more Vitamin B9, 11 times more Vitamin C, 24.9 times more Vitamin E and 13.1 times more Vitamin K than Boiled and Drained Green Peas.
While Boiled and Drained Green Peas contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Green Peas:

Boiled and Drained Broccoli has 3.6 times more Calcium, 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium, 32.8 times more Sodium and 2.8 times more Water than Boiled and Drained Green Peas.
Both Boiled and Drained Broccoli and Boiled and Drained Green Peas have similar amounts of Copper, Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 4.5 times more Fat, 15 times more Omega 3, 4.3 times more Fructose and 1.4 times more Fiber than Boiled and Drained Green Peas.
While Boiled and Drained Green Peas contain 1.8 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Green Peas have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Green Peas have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled Green PeasVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Green Peas with Liquids and SaltBoiled Green PeasVS Canned Green Peas with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Boiled Green Peas

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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