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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.67% 0.45g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	26.3% 19g	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	14% 10.3g	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	% 8.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	25% 14g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	52% 209μg	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	644% 579mg	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	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	15% 150mg	3.18% 31.8mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	22% 0.51mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	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% 418g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Vitamin B9 and 18 times more Vitamin K than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 3.1 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red 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 Red Sweet Peppers:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.9 times more Phosphorus than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Boiled Chopped Frozen Broccoli as well as Raw Red 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 1.4 times more Fiber and 3.1 times more Protein than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 1.3 times more Omega 3 and 2.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Sweet Peppers provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in one pound.