Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Chopped Frozen Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.3% 0.9g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	39.4% 28.6g	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	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	21% 8g	38g per day for Men 19-50 years
Protein	50% 28g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	107% 960μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	83% 1.08mg	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	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	627% 564mg	458% 412mg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Calcium	56% 560mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	49% 0.44mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	42% 0.97mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Chopped Frozen Red Sweet Peppers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cooked Chopped Frozen Red Sweet Peppers:

• 1 kilogram of Frozen Chopped Broccoli has 3.1 times more Vitamin B2, 12.1 times more Vitamin B5, 1.2 times more Vitamin B6, 6.7 times more Vitamin B9, 1.4 times more Vitamin C and 23.9 times more Vitamin K than Cooked Chopped Frozen Red Sweet Peppers.
• While 1 kg of Boiled Chopped Frozen Red Sweet Peppers contains 1.8 times more Vitamin A and 2.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Chopped Frozen Red Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cooked Chopped Frozen Red Sweet Peppers:

• 1 kilogram of Frozen Chopped Broccoli has 7 times more Calcium, 1.6 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Potassium, 14 times more Selenium and 9.6 times more Zinc than Cooked Chopped Frozen Red Sweet Peppers.
• Both Frozen Chopped Broccoli and Cooked Chopped Frozen Red Sweet Peppers contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 11.7 times more Omega 3, 1.4 times more Carbohydrate, 3.8 times more Fiber and 3 times more Protein than Cooked Chopped Frozen Red Sweet Peppers.
• While 1 kg of Boiled Chopped Frozen Red Sweet Peppers contains 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cooked Chopped Frozen Red Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Chopped Frozen Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in one kilogram.