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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	18.4% 24g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	% 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	20% 11g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	23% 206μg	69.2% 623μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	22.2% 222mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Red Sweet Peppers:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Vitamin B9 and 16.6 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 3 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.3 times more Vitamin C and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Red Sweet Peppers:

• Frozen Chopped Broccoli, Unprepared has 8 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 28 times more Selenium, 6 times more Sodium and 1.9 times more Zinc than Raw Red Sweet Peppers.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Sweet Peppers have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.3 times more Carbohydrate, 3.1 times more Sugars and 2.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Sweet Peppers have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.