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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.44% 0.14g	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	2.72% 0.46g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	20.4% 14.8g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	25% 14g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	61% 549μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	48% 0.62mg	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	16% 63.5μg	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	296% 266mg	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	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.7% 0.24mg	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	35% 2.8mg	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	23% 0.53mg	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% 77mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	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	11.5% 426g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Vitamin B2, 9.1 times more Vitamin B5, 4 times more Vitamin B9 and 23.2 times more Vitamin K than Frozen Chopped Red Sweet Peppers.
• While 1 lb of Frozen Chopped Red Sweet Peppers, Unprepared contains 2.4 times more Vitamin A, 1.3 times more Vitamin B1, 3 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Chopped Red Sweet Peppers provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 3.7 times more Calcium, 1.6 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 4.7 times more Zinc than Frozen Chopped Red Sweet Peppers.
• While 1 lb of Frozen Chopped Red Sweet Peppers, Unprepared contains 1.6 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Chopped Red Sweet Peppers contain similar levels of Iron and Water per one pound.
• 1 pound of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Frozen Chopped Red Sweet Peppers, Unprepared 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, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.9 times more Protein than Frozen Chopped Red Sweet Peppers.
• While 1 lb of Frozen Chopped Red Sweet Peppers, Unprepared contains 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Frozen Chopped Red Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Frozen Chopped Red Sweet Peppers, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.