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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2.33% 0.4g	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	18.4% 24g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	23% 16.7g	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	12.4% 8.97g	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	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.33g	38g per day for Men 19-50 years
Protein	22% 12.3g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	69.2% 623μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.65% 1.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	45.6% 183μg	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	563% 507mg	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	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	7.5% 0.067mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	19.3% 0.44mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.9% 366g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Red 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 Red Sweet Peppers:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B9 and 18 times more Vitamin K than Red Sweet Peppers.
• While 14 oz of Raw Red Sweet Peppers contain 3.1 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per 14 ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red 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 Red Sweet Peppers:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.9 times more Phosphorus than Red Sweet Peppers.
• While 14 oz of Raw Red Sweet Peppers contain 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers contain similar levels of Magnesium, Zinc and Water per 14 ounces.
• 14 ounces of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Boiled Chopped Frozen Broccoli as well as Raw Red 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 1.4 times more Fiber and 3.1 times more Protein than Red Sweet Peppers.
• While 14 oz of Raw Red Sweet Peppers contain 1.3 times more Omega 3 and 2.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in 14 ounces.