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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	10% 290kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	6% 1.02g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	45% 32.6g	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	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	42% 16g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	105% 1.37mg	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	235% 940μg	35% 140μg	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	759% 683mg	652% 587mg	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	90% 13.5mg	82% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	41% 410mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	59% 0.53mg	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	90% 7.2mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	51% 1.17mg	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	84.3% 590mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	25.4% 940g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has 3 times more Vitamin B2, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 26.7 times more Vitamin K than Frozen Chopped Red Sweet Peppers.
• While 1 kg of Frozen Chopped Red Sweet Peppers, Unprepared contains 2.1 times more Vitamin A and 3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Red Sweet Peppers provide similar amounts of Vitamin B1, Vitamin C and Vitamin E per one kilogram.
• 1 kilogram of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 4.6 times more Calcium, 2 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium, 9.5 times more Selenium and 5.7 times more Zinc than Frozen Chopped Red Sweet Peppers.
• While 1 kg of Frozen Chopped Red Sweet Peppers, Unprepared contains 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Red Sweet Peppers contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 12.5 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Frozen Chopped Red Sweet Peppers.
• While 1 kg of Frozen Chopped Red Sweet Peppers, Unprepared contains 2.2 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Chopped Red Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Frozen Chopped Red Sweet Peppers, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.