Comparing Nutrients in 1 kilogram Paprika VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	97% 2820kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	67% 21.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	283% 4.53g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	430% 73g	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	415% 540g	41% 53.5g	130g per day for Men 19-50 years
Sugars	143% 103g	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	93% 67g	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	% 26.3g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	918% 349g	79% 30g	38g per day for Men 19-50 years
Protein	253% 141g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2737% 24630μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	275% 3.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	946% 12.3mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	629% 101mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	502% 25mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1647% 21.4mg	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	123% 490μg	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	10% 9mg	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	1940% 291mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	229% 2290mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	792% 7.13mg	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	2643% 211mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	691% 16mg	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	449% 3140mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	671% 22800mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	394% 43.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.04% 112g	24.5% 907g	3700g per day for Men 19-50 years

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

• Paprika Spice has 48.3 times more Vitamin A, 6 times more Vitamin B1, 15.2 times more Vitamin B2, 22 times more Vitamin B3, 9.2 times more Vitamin B5, 16.5 times more Vitamin B6 and 22 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 44.6 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Paprika Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Paprika Spice has 6.9 times more Calcium, 21 times more Copper, 34.7 times more Iron, 13.7 times more Magnesium, 7.1 times more Manganese, 6.4 times more Phosphorus, 16.1 times more Potassium, 9 times more Selenium, 6.2 times more Sodium and 15.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.1 times more Water than Paprika Spice.

Comparison of macro-nutrients per 1 kilogram:

• Paprika Spice has 10.1 times more Energy, 107.4 times more Fat, 118.9 times more Saturated Fat, 10.8 times more Omega 3, 562.6 times more Omega 6, 10.1 times more Carbohydrate, 7 times more Sugars, 11.6 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Paprika Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.