Comparing Nutrients in 1 kilogram Red or Cayenne Pepper VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red or Cayenne Pepper	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	110% 3180kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	102% 32.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	454% 77g	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	436% 566g	41.2% 53.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	716% 272g	79% 30g	38g per day for Men 19-50 years
Protein	214% 120g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2312% 20810μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	273% 3.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	707% 9.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	544% 87mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1885% 24.5mg	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	265% 1060μg	75% 300μg	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	849% 764mg	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	1989% 298mg	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

	Red or Cayenne Pepper	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	148% 1480mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	47.8% 0.43mg	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	975% 78mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	870% 20mg	141% 3.25mg	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	419% 2930mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	592% 20140mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	160% 88μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	225% 25mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.18% 80.5g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Red or Cayenne Pepper VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red or Cayenne Pepper vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Red or Cayenne Pepper has 40.8 times more Vitamin A, 6 times more Vitamin B1, 11.3 times more Vitamin B2, 19 times more Vitamin B3, 18.8 times more Vitamin B6, 3.5 times more Vitamin B9, 1.9 times more Vitamin C and 22.6 times more Vitamin E than Boiled Spears Frozen Broccoli.
• Both Red or Cayenne Pepper and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin K per one kilogram.
• Both Red or Cayenne Pepper Spice as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red or Cayenne Pepper vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Red or Cayenne Pepper has 2.9 times more Calcium, 8.7 times more Copper, 12.8 times more Iron, 7.6 times more Magnesium, 6.2 times more Manganese, 5.3 times more Phosphorus, 11.2 times more Potassium, 4.6 times more Selenium, 1.3 times more Sodium and 8.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 11.3 times more Water than Red or Cayenne Pepper Spice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red or Cayenne Pepper has 11.4 times more Energy, 157 times more Fat, 181.1 times more Saturated Fat, 15.7 times more Omega 3, 593.1 times more Omega 6, 10.6 times more Carbohydrate, 7 times more Sugars, 9.1 times more Fiber and 3.9 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6