Comparing Nutrients in 14 ounces Serrano Peppers VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Serrano Peppers	18%	10%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Serrano Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	21% 15.2g	8.05% 5.83g	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	38.6% 14.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Serrano Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	53.4% 0.69mg	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	23% 91μg	93% 373μg	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	198% 178mg	301% 271mg	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	18.3% 2.74mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Serrano Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	16% 0.14mg	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	42.7% 3.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	44% 1mg	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	22.7% 159mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Serrano Peppers VS Frozen Broccoli Spears per 14 oz

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

Lets compare vitamin content per 14 ounces of Serrano Peppers vs Frozen Broccoli Spears:

• 14 ounces of Serrano Peppers have 3.3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B9, 1.5 times more Vitamin C, 2 times more Vitamin E and 8.6 times more Vitamin K than Raw Serrano Peppers.
• Both Serrano Peppers and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B5 per 14 ounces.
• Both Raw Serrano Peppers as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Serrano Peppers vs Frozen Broccoli Spears:

• 14 ounces of Serrano Peppers have 3.6 times more Copper, 1.4 times more Magnesium and 1.2 times more Potassium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium and 1.3 times more Zinc than Raw Serrano Peppers.
• Both Serrano Peppers and Frozen Broccoli Spears contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Serrano Peppers lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Serrano Peppers have 1.3 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 20.8 times more Omega 3 and 1.8 times more Protein than Raw Serrano Peppers.
• 14 ounces of Serrano Peppers provide inadequate amounts of Omega 3
• Both Raw Serrano Peppers as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.