Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	9.66% 280kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	67.8% 88g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	73% 53g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	55.4% 31g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	389% 5.06mg	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	75% 300μg	57.5% 230μg	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	1597% 1437mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	51% 510mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	143% 1.3mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	81.3% 1.87mg	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	78.6% 550mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Red Hot Chili Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Red Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Red Hot Chili Peppers:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 1.9 times more Vitamin E and 6.3 times more Vitamin K than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Hot Chili Peppers provide similar amounts of Vitamin A and Vitamin B2 per one kilogram.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Red Hot Chili Peppers:

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.6 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus and 3.8 times more Selenium than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 3 times more Copper, 1.7 times more Iron and 1.8 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Hot Chili Peppers contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Red Hot Chili Peppers lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.8 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 1.6 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Red Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in one kilogram.