Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	17.5% 12.7g	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	8.2% 5.95g	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	% 6.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	71% 0.92mg	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	55.6% 222μg	16% 63.5μg	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	177% 159mg	328% 295mg	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	35% 5.24mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	28.7% 0.26mg	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	30.3% 2.42mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	20% 0.46mg	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	27.8% 194mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.85% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Green Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Boiled Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Boiled Green Sweet Peppers:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Vitamin A, 2.7 times more Vitamin B2, 3.5 times more Vitamin B5, 3.5 times more Vitamin B9, 2.6 times more Vitamin E and 9 times more Vitamin K than Boiled Green Sweet Peppers.
• While 14 oz of Boiled and Drained Green Sweet Peppers contain 1.8 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Boiled Green Sweet Peppers:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus and 2.3 times more Zinc than Boiled Green Sweet Peppers.
• While 14 oz of Boiled and Drained Green Sweet Peppers contain 1.9 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Sweet Peppers contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Boiled Green Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Sweet Peppers lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3, 2.5 times more Fiber and 3.4 times more Protein than Boiled Green Sweet Peppers.
• While 14 oz of Boiled and Drained Green Sweet Peppers contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Boiled Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Sweet Peppers provide inadequate amounts of Energy and Omega 6 in 14 ounces.