Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.87% 0.66g	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	16% 21g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	25% 14g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	42% 0.54mg	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	61.2% 245μg	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	172% 155mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	15% 150mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	15% 513mg	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	120% 1801mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Green Chili Peppers per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 8.5 times more Vitamin A, 5.5 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.3 times more Vitamin B5 than Canned Green Chili Peppers.
• While 1 lb of Canned Green Chili Peppers contains 1.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Chili Peppers provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• 1 pound of Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Green Chili Peppers:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.3 times more Magnesium, 4.5 times more Phosphorus, 1.3 times more Potassium and 3.1 times more Zinc than Canned Green Chili Peppers.
• While 1 lb of Canned Green Chili Peppers contains 2.2 times more Iron and 36.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Chili Peppers contain similar levels of Calcium and Water per one pound.
• 1 pound of Canned Green Chili Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Chili Peppers lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 7 times more Omega 3, 1.8 times more Fiber and 4.3 times more Protein than Canned Green Chili Peppers.
• Both Cooked Chopped Frozen Broccoli and Canned Green Chili Peppers offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Green Chili Peppers provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Chili Peppers provide inadequate amounts of Energy and Omega 6 in one pound.