Comparing Nutrients in 500 calories Green PeasVS Boiled Broccoli

Weight per 500 calories

Green Peas

617g

Boiled Broccoli

1429g

Green Peas have 2.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Green Peas

26%

70%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Green Peasvs Boiled Broccoli

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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2.55%2.47g

Fat

6.04%5.86g

2.47 gvs5.86 g

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

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1.37%0.44g

Saturated Fat

3.53%1.13g

0.44 gvs1.13 g

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

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13.5%0.22g

Omega 3

106%1.7g

0.22 gvs1.7 g

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

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5.5%0.94g

Omega 6

4.3%0.73g

0.94 gvs0.73 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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68.6%89g

Carbohydrate

79%103g

89 gvs103 g

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

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48.3%35g

Sugars

27.4%20g

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

35 gvs20 g

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

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3.32%2.4g

Fructose

14.6%10.6g

≤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]

2.4 gvs10.6 g

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

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%0.74g

Glucose

%7g

0.74 gvs7 g

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

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%31g

Sucrose

%1.14g

31 gvs1.14 g

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

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93%35g

Fiber

124%47g

35 gvs47 g

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

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59.7%33.5g

Protein

60.7%34g

33.5 gvs34 g

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

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Vitamins

Green Peasvs Boiled Broccoli

26%235μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

235 μgvs1100 μg

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

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137%1.64mg

Vitamin B1

75%0.9mg

Thiamine

1.64 mgvs0.9 mg

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

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62.7%0.81mg

Vitamin B2

135%1.76mg

Riboflavin

0.81 mgvs1.76 mg

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

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80.6%13mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

13 mgvs7.9 mg

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

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13%0.64mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.64 mgvs8.8 mg

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

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80.2%1.04mg

Vitamin B6

220%2.86mg

Pyridoxine

1.04 mgvs2.86 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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100%401μg

Vitamin B9

386%1543μg

Folates and Folic Acid

401 μgvs1543 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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274%247mg

Vitamin C

1030%927mg

Ascorbic acid

247 mgvs927 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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5.35%0.8mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.8 mgvs20.7 mg

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

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128%153μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

153 μgvs2016 μg

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

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Minerals

Green Peasvs Boiled Broccoli

15.4%154mg

Calcium

57%571mg

154 mgvs571 mg

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

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121%1.1mg

Copper

97%0.87mg

1.1 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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113%9.07mg

Iron

120%9.57mg

9.07 mgvs9.57 mg

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

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48.5%204mg

Magnesium

71.4%300mg

204 mgvs300 mg

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

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110%2.53mg

Manganese

120%2.77mg

2.53 mgvs2.77 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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95%667mg

Phosphorus

137%957mg

667 mgvs957 mg

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

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44.3%1506mg

Potassium

123%4186mg

1506 mgvs4186 mg

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

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20.2%11μg

Selenium

41.6%23μg

11 μgvs23 μg

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

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2.06%31mg

Sodium

39%586mg

31 mgvs586 mg

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

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69.6%7.65mg

Zinc

58.4%6.43mg

7.65 mgvs6.43 mg

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

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13%487g

Water

34.5%1275g

487 gvs1275 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 Green Peas vs Boiled Broccoli:

Raw Green Peas have 1.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.7 times more Vitamin A, 2.2 times more Vitamin B2, 13.7 times more Vitamin B5, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9, 3.8 times more Vitamin C, 25.8 times more Vitamin E and 13.2 times more Vitamin K than Raw Green Peas.
Both Raw 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 Green Peas vs Boiled Broccoli:

Raw Green Peas have 1.2 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.7 times more Calcium, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium, 19 times more Sodium and 2.6 times more Water than Raw Green Peas.
Both Raw Green Peas and Boiled and Drained Broccoli have similar amounts of Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Peas have 1.3 times more Omega 6 and 1.8 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Fat, 7.9 times more Omega 3, 4.4 times more Fructose and 1.3 times more Fiber than Raw Green Peas.
Both Raw Green Peas and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Green Peas as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green PeasVS Boiled Green PeasBoiled BroccoliVS Boiled Green PeasGreen PeasVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Green PeasVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: