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

Weight per 300 calories

• Red Sweet Peppers: 1154g
• Cooked Chopped Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Sweet Peppers or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	67% 48.5g	21.7% 15.8g	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	36% 26g	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	% 22.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63.8% 24.2g	84.6% 32g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	201% 1812μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.4% 4.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 531μg	150% 600μg	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	1637% 1473mg	477% 430mg	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	122% 18.2mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.5μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	40.5% 0.36mg	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	62% 4.96mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	104% 2.4mg	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	43% 300mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	71.6% 2435mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	26.3% 972g	3700g per day for Men 19-50 years

Red Sweet Peppers VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Sweet Peppers or Cooked Chopped Frozen Broccoli?

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

• 300 calories of Red Sweet Peppers have 3.3 times more Vitamin A, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 3.4 times more Vitamin C and 1.3 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 16.7 times more Vitamin K than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• Both Raw Red Sweet Peppers as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Red Sweet Peppers have 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 4.4 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 1.8 times more Manganese, 1.8 times more Phosphorus, 6.5 times more Selenium and 2.6 times more Sodium than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Zinc and Water per 300 calories.
• 300 calories of Red Sweet Peppers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Sweet Peppers have 1.4 times more Omega 3, 8.3 times more Omega 6, 1.2 times more Carbohydrate and 3.1 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Fiber and 2.9 times more Protein than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6