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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	23.7% 9g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	132% 1.7mg	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	25% 100μg	208% 830μg	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	458% 412mg	224% 202mg	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	NA	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	8% 80mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	46.7% 0.42mg	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	65% 5.2mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	172% 3.95mg	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	18.6% 130mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.6% 947g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers has 2 times more Vitamin C than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 8.7 times more Vitamin A, 3.2 times more Vitamin B1, 4.2 times more Vitamin B2, 14 times more Vitamin B5, 1.6 times more Vitamin B6 and 8.3 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Broccoli Raab provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Broccoli Raab contains 13.5 times more Calcium, 4.1 times more Iron, 3.1 times more Magnesium, 4.1 times more Manganese, 5.6 times more Phosphorus, 2.7 times more Potassium, 8.3 times more Sodium and 15.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Broccoli Raab contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers has 1.4 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 21 times more Omega 3, 3 times more Fiber and 3.3 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.