Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Banana Pepper	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	12.2% 8.85g	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	36% 13.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	25% 14g	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Banana Pepper	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	35.2% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	125% 1.6mg	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	63.5% 254μg	33% 132μg	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	202% 182mg	417% 375mg	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	40% 6mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Banana Pepper	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47.4% 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	34.6% 2.77mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	19.7% 0.45mg	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	31.8% 222mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Banana Pepper per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Banana Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Banana Pepper:

• 1 pound of Cooked Chopped Frozen Broccoli has 3 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B9, 1.9 times more Vitamin E and 9.3 times more Vitamin K than Banana Pepper.
• While 1 lb of Raw Banana Pepper contains 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Banana Pepper provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Banana Pepper have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Banana Pepper:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium, 1.3 times more Iron, 2.2 times more Manganese and 1.5 times more Phosphorus than Banana Pepper.
• While 1 lb of Raw Banana Pepper contains 2.8 times more Copper, 1.3 times more Magnesium and 1.8 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Banana Pepper contain similar levels of Zinc and Water per one pound.
• 1 pound of Banana Pepper lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Banana Pepper lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 14 times more Omega 3 and 1.9 times more Protein than Banana Pepper.
• While 1 lb of Raw Banana Pepper contains 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Banana Pepper offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Banana Pepper provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Banana Pepper provide inadequate amounts of Energy and Omega 6 in one pound.