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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sauteed Green Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18% 526kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	137% 23.3g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	9.2% 6.67g	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	6.76% 4.9g	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	% 4.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	61% 0.79mg	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	2.27% 9.07μg	107% 426μg	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	892% 803mg	344% 310mg	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	42.3% 6.35mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	18% 0.16mg	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	17% 1.36mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	50.5% 1.16mg	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	9.7% 68mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10% 375g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Green Sweet Peppers VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Sauteed Green Sweet Peppers has 1.3 times more Vitamin B3 and 2.6 times more Vitamin C than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 4.1 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 47 times more Vitamin B9 and 4.8 times more Vitamin K than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• Both Sauteed Green Sweet Peppers as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Frozen Broccoli Spears contains 5.1 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium and 5.7 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Frozen Broccoli Spears contain similar levels of Water per one pound.
• 1 pound of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sauteed Green Sweet Peppers has 4 times more Energy, 34.9 times more Fat, 30.6 times more Saturated Fat, 6.2 times more Omega 3, 138.6 times more Omega 6 and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Carbohydrate, 1.7 times more Fiber and 3.9 times more Protein than Sauteed Green Sweet Peppers.
• 1 pound of Sauteed Green Sweet Peppers provide inadequate amounts of Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6