Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Red Hot Chili Peppers

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Red Hot Chili Peppers: 750g

Raw Red Hot Chili Peppers have 1.4 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Red Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	5.16% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	51% 66g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	55% 39.8g	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	84.6% 32g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	49.6% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	292% 3.8mg	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	80.4% 321μg	43% 173μg	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	477% 430mg	1198% 1078mg	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	94% 14mg	34.5% 5.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	87.5% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	54.6% 546mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	108% 0.97mg	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	81.7% 6.54mg	97% 7.73mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	61% 1.4mg	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	84% 589mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	71% 2415mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	26.3% 972g	18% 660g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Red Hot Chili Peppers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Red Hot Chili Peppers?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Red Hot Chili Peppers:

• 300 calories of Boiled Spears Frozen Broccoli have 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B9, 2.7 times more Vitamin E and 9 times more Vitamin K than Red Hot Chili Peppers.
• While 300 kcal of Raw Red Hot Chili Peppers contain 1.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Hot Chili Peppers provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Red Hot Chili Peppers:

• 300 calories of Boiled Spears Frozen Broccoli have 5.2 times more Calcium, 1.2 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 5.4 times more Selenium, 3.8 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Red Hot Chili Peppers.
• While 300 kcal of Raw Red Hot Chili Peppers contain 2.1 times more Copper and 1.3 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Hot Chili Peppers contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 5.5 times more Omega 3, 2.9 times more Fiber and 2.4 times more Protein than Red Hot Chili Peppers.
• While 300 kcal of Raw Red Hot Chili Peppers contain 12.3 times more Omega 6 and 2.5 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Hot Chili Peppers offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Red Hot Chili Peppers provide inadequate amounts of Omega 3