Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Red Sweet Peppers

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Red Sweet Peppers: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	18% 23g	130g per day for Men 19-50 years
Sugars	7% 5.07g	22.3% 16g	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	12% 8.7g	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	% 7.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	19% 10.6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	22% 197μg	67% 604μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	23.5% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.47% 1.64μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 324μg	44.2% 177μg	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	262% 236mg	546% 491mg	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	31% 4.66mg	40.5% 6.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	14% 141mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	7.26% 0.065mg	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	31% 2.5mg	20.7% 1.65mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	18.7% 0.43mg	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	29% 203mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0.7% 0.38μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	1.03% 15.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	8.44% 312g	9.6% 355g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Red Sweet Peppers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Red Sweet Peppers?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Red Sweet Peppers:

• 100 calories of Frozen Broccoli Spears have 1.2 times more Vitamin B2, 1.8 times more Vitamin B9 and 18.6 times more Vitamin K than Red Sweet Peppers.
• While 100 kcal of Raw Red Sweet Peppers contain 3.1 times more Vitamin A, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin C and 1.3 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Sweet Peppers provide similar amounts of Vitamin B1 per 100 calories.
• Both Frozen Broccoli Spears as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Red Sweet Peppers:

• 100 calories of Frozen Broccoli Spears have 5.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 17 times more Selenium, 3.8 times more Sodium and 1.2 times more Zinc than Red Sweet Peppers.
• Both Frozen Broccoli Spears and Red Sweet Peppers contain similar levels of Magnesium, Potassium and Water per 100 calories.
• 100 calories of Red Sweet Peppers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 2 times more Omega 3, 1.3 times more Fiber and 2.8 times more Protein than Red Sweet Peppers.
• While 100 kcal of Raw Red Sweet Peppers contain 3 times more Omega 6, 1.3 times more Carbohydrate and 3.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Sweet Peppers offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6