Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Paprika	15%	30%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Paprika	Recommended Dietary Allowance
Energy	3.56% 103kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	171% 29g	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	165% 214g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	56.6% 41g	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	36.7% 26.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	31.3% 12g	365% 139g	38g per day for Men 19-50 years
Protein	20% 11g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Paprika	Recommended Dietary Allowance
Vitamin A	23% 206μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	654% 8.5mg	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	66.5% 266μg	48.6% 194μg	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	3.97% 3.57mg	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	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Paprika	Recommended Dietary Allowance
Calcium	22.2% 222mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	314% 2.83mg	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	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	274% 6.3mg	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	178% 1246mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	156% 17mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Paprika:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin B9 and 62.7 times more Vitamin C than Paprika Spice.
• While Paprika Spice contains 47.4 times more Vitamin A, 6.2 times more Vitamin B1, 12.8 times more Vitamin B2, 21.4 times more Vitamin B3, 9 times more Vitamin B5, 16.5 times more Vitamin B6 and 23.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Paprika Spice have similar amounts of Vitamin K per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Paprika:

• Frozen Chopped Broccoli, Unprepared has 8.1 times more Water than Paprika Spice.
• While Paprika Spice contains 4.1 times more Calcium, 18.8 times more Copper, 26.1 times more Iron, 9.9 times more Magnesium, 5.4 times more Manganese, 6.3 times more Phosphorus, 10.8 times more Potassium, 2.3 times more Selenium, 2.8 times more Sodium and 9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice contains 10.8 times more Energy, 44.4 times more Fat, 48.6 times more Saturated Fat, 4.3 times more Omega 3, 235.9 times more Omega 6, 11.3 times more Carbohydrate, 7.7 times more Sugars, 8.1 times more Fructose, 11.6 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.