Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Frozen Broccoli Spears	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.77% 0.47g	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	33% 43g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	32% 23g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	29.7% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	97% 1.26mg	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	107% 426μg	26% 104μg	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	344% 310mg	1222% 1100mg	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	41% 6.12mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	87.7% 0.79mg	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	41% 3.27mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	46.7% 1.08mg	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	38.2% 268mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 411g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Green Hot Chili Peppers per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Green Hot Chili Peppers:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Vitamin B2, 4 times more Vitamin B5, 4.1 times more Vitamin B9, 2 times more Vitamin E and 7.1 times more Vitamin K than Green Hot Chili Peppers.
• While 1 lb of Raw Green Hot Chili Peppers contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 3.6 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Hot Chili Peppers provide similar amounts of Vitamin A per one pound.
• 1 pound of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Green Hot Chili Peppers:

• 1 pound of Frozen Broccoli Spears has 2.3 times more Calcium, 1.3 times more Phosphorus and 3.8 times more Selenium than Green Hot Chili Peppers.
• While 1 lb of Raw Green Hot Chili Peppers contains 4.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Hot Chili Peppers contain similar levels of Manganese, Zinc and Water per one pound.
• 1 pound of Green Hot Chili Peppers lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 25 times more Omega 3, 2 times more Fiber and 1.5 times more Protein than Green Hot Chili Peppers.
• While 1 lb of Raw Green Hot Chili Peppers contains 1.8 times more Carbohydrate and 3.5 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Green Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Green Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in one pound.