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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	4.38% 127kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	137% 23.3g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	68.4% 0.89mg	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	2.27% 9.07μg	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	892% 803mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.57% 0.077mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	12.2% 0.28mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 375g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has 3.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 28 times more Vitamin B9 and 4.1 times more Vitamin K than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Sauteed Green Sweet Peppers have similar amounts of Vitamin E per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chopped Frozen Broccoli has 4.1 times more Calcium, 2 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 3.3 times more Phosphorus and 4.7 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Sauteed Green Sweet Peppers have similar amounts of Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 1.3 times more Carbohydrate, 1.7 times more Fiber and 4 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 4.1 times more Energy, 98.8 times more Fat, 88.3 times more Saturated Fat, 18.3 times more Omega 3, 394.6 times more Omega 6 and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.