Comparing Nutrients in 300 calories Paprika VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Paprika: 106g
• Cooked Chopped Frozen Broccoli: 1071g

Paprika has 10.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Paprika or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	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	44% 57.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	15% 11g	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	9.85% 7.14g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	98% 37g	84.6% 32g	38g per day for Men 19-50 years
Protein	27% 15g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	291% 2620μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	107% 1.4mg	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	13% 52μg	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	1.06% 0.96mg	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	206% 31mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.4μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24.4% 244mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	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	281% 22.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	47.7% 334mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Paprika vs Cooked Chopped Frozen Broccoli:

• Paprika Spice has 4.8 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin B1, 11.5 times more Vitamin B9, 448.7 times more Vitamin C and 11 times more Vitamin K than Paprika Spice.
• Both Paprika Spice and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 300 kcal.
• Both Paprika Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Cooked Chopped Frozen Broccoli:

• Paprika Spice has 2.1 times more Copper, 3.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Sodium and 81.3 times more Water than Paprika Spice.
• Both Paprika Spice and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 10.7 times more Fat, 11.8 times more Saturated Fat and 55.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Sugars and 2.2 times more Protein than Paprika Spice.
• Both Paprika Spice and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 300 kcal.
• Both Paprika Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.