Comparing Nutrients in 1 kilogram Black Pepper VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Black Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	86.6% 2510kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 640g	41% 53.5g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	666% 253g	79% 30g	38g per day for Men 19-50 years
Protein	186% 104g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	30% 270μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	135% 1.75mg	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	42.5% 170μg	235% 940μg	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	0% 0mg	759% 683mg	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	69.3% 10.4mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	443% 4430mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	111% 2.56mg	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	226% 1580mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Pepper versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Pepper vs Frozen Broccoli Spears:

• 1 kilogram of Black Pepper has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 5.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.1 times more Vitamin A, 5.5 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin E than Black Pepper Spices.
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• Both Black Pepper Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Pepper vs Frozen Broccoli Spears:

• 1 kilogram of Black Pepper has 10.8 times more Calcium, 36.9 times more Copper, 13.5 times more Iron, 10.7 times more Magnesium, 49.8 times more Manganese, 2.7 times more Phosphorus, 5.3 times more Potassium, 2.6 times more Selenium and 3.5 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 7.3 times more Water than Black Pepper Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Pepper has 8.7 times more Energy, 9.6 times more Fat, 26.8 times more Saturated Fat, 1.2 times more Omega 3, 18.8 times more Omega 6, 12 times more Carbohydrate, 8.4 times more Fiber and 3.4 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.3 times more Sugars than Black Pepper Spices.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6