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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Chopped Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	NA	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	24.8% 14g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Frozen Chopped Green Sweet Peppers per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 3.2 times more Vitamin A, 3 times more Vitamin B2, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.7 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers.
• While 1 lb of Frozen Chopped Green Sweet Peppers, Unprepared contains 3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Green Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Frozen Chopped Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Frozen Chopped Green Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 4.6 times more Calcium, 2 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium, 9.5 times more Selenium and 5.7 times more Zinc than Frozen Chopped Green Sweet Peppers.
• While 1 lb of Frozen Chopped Green Sweet Peppers, Unprepared contains 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Green Sweet Peppers contain similar levels of Iron and Water per one pound.
• 1 pound of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 12.5 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Frozen Chopped Green Sweet Peppers.
• 1 pound of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Frozen Chopped Green Sweet Peppers, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.