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

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.97% 260kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	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	35% 0.56g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	46.4% 60.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	58% 42g	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	31% 22.6g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	174% 1570μg	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	65.4% 0.85mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.2% 4.27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	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	1419% 1277mg	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	105% 16mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	53.8% 4.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	37% 260mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 922g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red Sweet 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 Red Sweet Peppers vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Red Sweet Peppers has 3.1 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 18 times more Vitamin K than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin E per one kilogram.
• Both Raw Red Sweet 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 Red Sweet Peppers vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Red Sweet Peppers has 1.5 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.9 times more Phosphorus than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Red Sweet 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 Red Sweet Peppers has 1.3 times more Omega 3 and 2.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber and 3.1 times more Protein than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Sweet Peppers provide inadequate amounts of Protein
• Both Raw Red Sweet Peppers as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.