Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	47% 61g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	44% 32g	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	11.4% 8.3g	20.7% 15g	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	% 7.5g	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	31.6% 12g	38g per day for Men 19-50 years
Protein	50% 28g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	179% 2.33mg	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	168% 670μg	40% 160μg	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	627% 564mg	827% 744mg	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	81.3% 12mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	56% 560mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	72.2% 0.65mg	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	101% 8.1mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	50% 1.15mg	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	71.4% 500mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Green Sweet Peppers with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Boiled Green Sweet Peppers with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Boiled Green Sweet Peppers with Salt:

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Vitamin A, 3.2 times more Vitamin B2, 3.5 times more Vitamin B5, 4.2 times more Vitamin B9, 2.4 times more Vitamin E and 8.3 times more Vitamin K than Boiled Green Sweet Peppers with Salt.
• While 1 kg of Boiled and Drained Green Sweet Peppers with Salt contains 1.8 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Green Sweet Peppers with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Boiled Green Sweet Peppers with Salt:

• 1 kilogram of Frozen Chopped Broccoli has 6.2 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 9.3 times more Selenium and 4 times more Zinc than Boiled Green Sweet Peppers with Salt.
• While 1 kg of Boiled and Drained Green Sweet Peppers with Salt contains 1.7 times more Copper and 9.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Green Sweet Peppers with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 10.5 times more Omega 3, 2.5 times more Fiber and 3.1 times more Protein than Boiled Green Sweet Peppers with Salt.
• While 1 kg of Boiled and Drained Green Sweet Peppers with Salt contains 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Boiled Green Sweet Peppers with Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Green Sweet Peppers with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.