Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Pepper	12%	6%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Pepper	Recommended Dietary Allowance
Energy	9.66% 280kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	528% 686g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	79% 30g	689% 262g	38g per day for Men 19-50 years
Protein	55.4% 31g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Pepper	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	77% 1mg	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	140% 560μg	25% 100μg	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	446% 401mg	233% 210mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	White Pepper	Recommended Dietary Allowance
Calcium	33% 330mg	265% 2650mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	1011% 9.1mg	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	76.3% 6.1mg	1789% 143mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1870% 43mg	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	70% 490mg	251% 1760mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS White Pepper per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of White Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs White Pepper:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.5 times more Vitamin B1, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9 and 1.9 times more Vitamin C than White Pepper.
• While 1 kg of White Pepper Spices contains 1.6 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of White Pepper have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as White Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs White Pepper:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.9 times more Potassium and 7.9 times more Water than White Pepper.
• While 1 kg of White Pepper Spices contains 8 times more Calcium, 26.8 times more Copper, 23.5 times more Iron, 6.9 times more Magnesium, 19.3 times more Manganese, 3.6 times more Phosphorus, 4.4 times more Selenium and 4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of White Pepper Spices contains 10.6 times more Energy, 17.7 times more Fat, 12.8 times more Carbohydrate, 8.7 times more Fiber and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy