Comparing Nutrients in 1 kilogram Serrano Peppers VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Serrano Peppers	18%	10%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Serrano Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 320kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	41% 53.5g	130g per day for Men 19-50 years
Sugars	53% 38.3g	20.3% 14.7g	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	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	31% 17.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Serrano Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	388% 5.05mg	100% 1.3mg	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	57.5% 230μg	140% 560μg	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	499% 449mg	446% 401mg	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	46% 6.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Serrano Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	37.8% 0.34mg	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	108% 8.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	97% 2.23mg	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	57% 400mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Serrano Peppers has 3.4 times more Vitamin B3 and 3.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B5, 2.4 times more Vitamin B9, 1.9 times more Vitamin E and 7.5 times more Vitamin K than Raw Serrano Peppers.
• Both Serrano Peppers and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C per one kilogram.
• Both Raw Serrano Peppers as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Serrano Peppers has 3.8 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium and 2.1 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Calcium than Raw Serrano Peppers.
• Both Serrano Peppers and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Serrano Peppers lack sufficient amounts of Calcium
• Both Raw Serrano Peppers as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Serrano Peppers has 1.3 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 7 times more Omega 3 and 1.8 times more Protein than Raw Serrano Peppers.
• 1 kilogram of Serrano Peppers provide inadequate amounts of Omega 3
• Both Raw Serrano Peppers as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.