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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	12% 15.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	33% 0.43mg	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	62.5% 250μg	9.92% 39.7μg	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	393% 354mg	182% 164mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	19.4% 0.17mg	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	36.2% 2.9mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	16.7% 0.38mg	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	37.4% 262mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 376g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 24.9 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.7 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 5.9 times more Calcium, 1.4 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus, 4.4 times more Potassium, 12.5 times more Selenium, 8.3 times more Sodium and 8.2 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw Broccoli and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.9 times more Energy, 7 times more Omega 3, 1.7 times more Carbohydrate, 2.9 times more Fiber and 3 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.