Comparing Nutrients in 1 pound Paprika VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	44% 1279kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	60.3% 58.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	42% 30.4g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	417% 158g	36% 13.6g	38g per day for Men 19-50 years
Protein	115% 64g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1241% 11172μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.58mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	747% 9.7mg	45.4% 0.59mg	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	55.6% 222μg	63.5% 254μg	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	4.54% 4.1mg	202% 182mg	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	880% 132mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 364μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	104% 1039mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	17% 0.15mg	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	1199% 96mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	44% 1mg	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	203% 1424mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	304% 10342mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.38% 51g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Paprika vs Cooked Chopped Frozen Broccoli:

• Paprika Spice has 48.3 times more Vitamin A, 6 times more Vitamin B1, 15.2 times more Vitamin B2, 22 times more Vitamin B3, 9.2 times more Vitamin B5, 16.5 times more Vitamin B6 and 22 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 44.6 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
• Both Paprika Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Paprika vs Cooked Chopped Frozen Broccoli:

• Paprika Spice has 6.9 times more Calcium, 21 times more Copper, 34.7 times more Iron, 13.7 times more Magnesium, 7.1 times more Manganese, 6.4 times more Phosphorus, 16.1 times more Potassium, 9 times more Selenium, 6.2 times more Sodium and 15.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.1 times more Water than Paprika Spice.

Comparison of macro-nutrients per 1 pound:

• Paprika Spice has 10.1 times more Energy, 107.4 times more Fat, 118.9 times more Saturated Fat, 10.8 times more Omega 3, 562.6 times more Omega 6, 10.1 times more Carbohydrate, 7 times more Sugars, 11.6 times more Fiber and 4.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Paprika Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.