Comparing Nutrients in 300 calories Broccoli VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Weight per 300 calories

• Broccoli: 882g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 1875g

Broccoli has 2.1 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has low energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Broccoli	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	9.93% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	47.7% 62g	130g per day for Men 19-50 years
Sugars	20.7% 15g	74% 53.6g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	39.5% 15g	38g per day for Men 19-50 years
Protein	44.4% 25g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	8.63% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	156% 2.03mg	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	139% 556μg	47% 188μg	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	875% 787mg	858% 773mg	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	46% 6.9mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	41.5% 415mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	92% 0.83mg	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	80.5% 6.44mg	122% 9.75mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	79% 1.8mg	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	83% 582mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	21.3% 788g	48% 1776g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Raw Broccoli has 1.8 times more Vitamin B2, 11.7 times more Vitamin B5, 3 times more Vitamin B9 and 14.1 times more Vitamin K than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 6.6 times more Vitamin A, 1.5 times more Vitamin B1, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Vitamin C per 300 kcal.
• Both Raw Broccoli as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Raw Broccoli has 2.8 times more Calcium, 1.4 times more Magnesium, 2.4 times more Phosphorus, 2.1 times more Potassium, 5.9 times more Selenium and 3.9 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 1.9 times more Copper, 1.5 times more Iron, 15.5 times more Sodium and 2.3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 2 times more Saturated Fat, 3.3 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 3.9 times more Omega 6 and 3.6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.