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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Green Hot Chili Peppers: 750g

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

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	54.6% 71g	130g per day for Men 19-50 years
Sugars	21% 15.2g	52.8% 38.3g	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	81.7% 31g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	44.5% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	9.15% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	160% 2.1mg	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	243% 972μg	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	785% 707mg	2021% 1819mg	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	93% 14mg	34.5% 5.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	89.4% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	42.4% 424mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	145% 1.3mg	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	93% 7.45mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	77.3% 1.78mg	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	87% 610mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	3.5% 52.5mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	25.3% 937g	17.8% 658g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Green Hot Chili Peppers Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Broccoli Spears have 1.3 times more Vitamin A, 1.7 times more Vitamin B2, 5.5 times more Vitamin B5, 5.6 times more Vitamin B9, 2.7 times more Vitamin E and 9.8 times more Vitamin K than Green Hot Chili Peppers.
• While 300 kcal of Raw Green Hot Chili Peppers contain 1.5 times more Vitamin B3 and 2.6 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Hot Chili Peppers provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Broccoli Spears have 3.1 times more Calcium, 1.5 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Selenium, 3.3 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Green Hot Chili Peppers.
• While 300 kcal of Raw Green Hot Chili Peppers contain 3.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Hot Chili Peppers contain similar levels of Iron, Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 34.5 times more Omega 3, 2.8 times more Fiber and 2.1 times more Protein than Green Hot Chili Peppers.
• While 300 kcal of Raw Green Hot Chili Peppers contain 1.3 times more Carbohydrate and 2.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Hot Chili Peppers offer comparable quantities of Energy per 300 calories.
• 300 calories 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 Omega 6 in 300 calories.