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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.56% 0.44g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	20% 14.5g	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	9.4% 6.8g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	36% 13.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	25% 14g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	22.3% 0.27mg	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	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	81.3% 1.06mg	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	18% 72.6μg	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	375% 337mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.8% 0.29mg	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	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	22.7% 0.52mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	22% 753mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Green Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Green Sweet 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 Boiled Green Sweet Peppers:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Vitamin A, 2.7 times more Vitamin B2, 3.5 times more Vitamin B5, 3.5 times more Vitamin B9, 2.6 times more Vitamin E and 9 times more Vitamin K than Boiled Green Sweet Peppers.
• While 1 lb of Boiled and Drained Green Sweet Peppers contains 1.8 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 3.7 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus and 2.3 times more Zinc than Boiled Green Sweet Peppers.
• While 1 lb of Boiled and Drained Green Sweet Peppers contains 1.9 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Green Sweet Peppers contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Green Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Sweet Peppers lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.2 times more Omega 3, 2.5 times more Fiber and 3.4 times more Protein than Boiled Green Sweet Peppers.
• While 1 lb of Boiled and Drained Green Sweet Peppers contains 1.3 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Boiled Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Green Sweet Peppers provide inadequate amounts of Energy and Omega 6 in one pound.