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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sauteed Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	46% 1330kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	131% 128g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	48.7% 15.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	484% 7.75g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	291% 49.4g	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	50.5% 65.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	32% 23g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	153% 1380μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	5% 20μg	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	1809% 1628mg	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	206% 31mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed 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	58.8% 4.7mg	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	50% 1.15mg	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	33% 230mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21.3% 790g	24.5% 907g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Sauteed Red Sweet Peppers has 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B6, 4.1 times more Vitamin C and 2.3 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 28 times more Vitamin B9 and 5.4 times more Vitamin K than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Sauteed 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 Sauteed Red Sweet Peppers vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sauteed Red Sweet Peppers has 1.4 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, 1.3 times more Iron, 1.9 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Zinc than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sauteed Red Sweet Peppers has 4.8 times more Energy, 106.3 times more Fat, 86.5 times more Saturated Fat, 18.5 times more Omega 3, 380.3 times more Omega 6, 1.2 times more Carbohydrate and 2.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Fiber and 3 times more Protein than Sauteed Red Sweet Peppers.
• 1 kilogram of Sauteed Red Sweet Peppers provide inadequate amounts of Protein
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6