Comparing Nutrients in 1 pound Boiled Broccoli VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	39% 349μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	37.7% 0.49mg	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	122% 490μg	11.3% 45.4μg	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	327% 294mg	208% 187mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	19% 0.44mg	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	43.4% 304mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled and Drained Broccoli has 5.1 times more Vitamin A, 1.2 times more Vitamin B1, 4 times more Vitamin B2, 26.8 times more Vitamin B5, 1.9 times more Vitamin B6, 10.8 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled and Drained Broccoli has 5 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 2 times more Manganese, 5.2 times more Phosphorus, 4.1 times more Potassium, 8 times more Selenium, 10.3 times more Sodium and 9 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled and Drained Broccoli and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.9 times more Energy, 13.2 times more Omega 3, 1.8 times more Carbohydrate, 3.7 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled and Drained Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.