Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Frozen Broccoli Spears	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	10% 290kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	102% 32.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	454% 77g	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	436% 566g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	143% 103g	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	716% 272g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	2312% 20810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	273% 3.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	707% 9.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	544% 87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1885% 24.5mg	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	265% 1060μg	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	849% 764mg	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	1989% 298mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	41% 410mg	148% 1480mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	414% 3.73mg	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	975% 78mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	362% 1520mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	870% 20mg	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	419% 2930mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	592% 20140mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	160% 88μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	225% 25mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.18% 80.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Red or Cayenne Pepper per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Red or Cayenne Pepper:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Vitamin K than Red or Cayenne Pepper.
• While 1 kg of Red or Cayenne Pepper Spice contains 36.5 times more Vitamin A, 4.6 times more Vitamin B1, 8.1 times more Vitamin B2, 18.8 times more Vitamin B3, 14 times more Vitamin B6 and 22.1 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red or Cayenne Pepper provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• Both Frozen Broccoli Spears as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Red or Cayenne Pepper:

• 1 kilogram of Frozen Broccoli Spears has 11.2 times more Water than Red or Cayenne Pepper.
• While 1 kg of Red or Cayenne Pepper Spice contains 3.6 times more Calcium, 10.4 times more Copper, 10.8 times more Iron, 9.5 times more Magnesium, 7.8 times more Manganese, 5 times more Phosphorus, 8.1 times more Potassium, 4.6 times more Selenium, 1.8 times more Sodium and 7.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Red or Cayenne Pepper Spice contains 11 times more Energy, 50.8 times more Fat, 62.7 times more Saturated Fat, 5.3 times more Omega 3, 208.4 times more Omega 6, 10.6 times more Carbohydrate, 7 times more Sugars, 9.1 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6