Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Frozen Broccoli Spears	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	3.97% 115kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	70.7% 68.5g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	40.4% 13g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	180% 30.6g	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	173% 225g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	284% 108g	38g per day for Men 19-50 years
Protein	21.7% 12g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	25% 226μg	918% 8259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	748% 9.72mg	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	93% 373μg	105% 421μg	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	301% 271mg	337% 303mg	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	35.7% 5.36mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	16.3% 163mg	58.7% 587mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	164% 1.5mg	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	35.7% 2.86mg	387% 31mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	345% 7.94mg	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	33.5% 234mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	235% 7993mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Red or Cayenne Pepper per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Red or Cayenne Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Red or Cayenne Pepper:

• 14 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin K than Red or Cayenne Pepper.
• While 14 oz of Red or Cayenne Pepper Spice contain 36.5 times more Vitamin A, 4.6 times more Vitamin B1, 8.1 times more Vitamin B2, 18.8 times more Vitamin B3, 14 times more Vitamin B6 and 22.1 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red or Cayenne Pepper provide similar amounts of Vitamin B9 and Vitamin C per 14 ounces.
• Both Frozen Broccoli Spears as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Red or Cayenne Pepper:

• 14 ounces of Frozen Broccoli Spears have 11.2 times more Water than Red or Cayenne Pepper.
• While 14 oz of Red or Cayenne Pepper Spice contain 3.6 times more Calcium, 10.4 times more Copper, 10.8 times more Iron, 9.5 times more Magnesium, 7.8 times more Manganese, 5 times more Phosphorus, 8.1 times more Potassium, 4.6 times more Selenium, 1.8 times more Sodium and 7.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Red or Cayenne Pepper Spice contain 11 times more Energy, 50.8 times more Fat, 62.7 times more Saturated Fat, 5.3 times more Omega 3, 208.4 times more Omega 6, 10.6 times more Carbohydrate, 7 times more Sugars, 9.1 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6