Comparing Nutrients in 300 calories Black Pepper VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Black Pepper: 120g
• Boiled Spears Frozen Broccoli: 1071g

Black Pepper has 9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Black Pepper or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Black Pepper	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	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	58.8% 76.4g	44% 57.4g	130g per day for Men 19-50 years
Sugars	1.06% 0.76g	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	0.38% 0.27g	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	% 0.29g	NA	g per day for Men 19-50 years
Sucrose	% 0.024g	NA	g per day for Men 19-50 years
Fiber	79.6% 30.2g	84.6% 32g	38g per day for Men 19-50 years
Protein	22% 12.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.6% 32.3μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.54% 1.37mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	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	5.08% 20.3μg	80.4% 321μg	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	0% 0mg	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	8.3% 1.24mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	53% 529mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.02% 41μg	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	145% 11.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	663% 15.2mg	151% 3.5mg	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	27% 189mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.86μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.4% 15g	26.3% 972g	3700g per day for Men 19-50 years

Black Pepper VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Black Pepper or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Black Pepper vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 16.9 times more Vitamin A, 4.6 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 4 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, 11.4 times more Vitamin E and 4.8 times more Vitamin K than Black Pepper Spices.
• 300 calories of Black Pepper have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Black Pepper Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Black Pepper vs Boiled Spears Frozen Broccoli:

• 300 calories of Black Pepper have 3.5 times more Copper, 1.8 times more Iron and 4.4 times more Manganese than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.1 times more Phosphorus, 3.5 times more Selenium, 10.8 times more Sodium, 2.3 times more Zinc and 65.3 times more Water than Black Pepper Spices.
• Both Black Pepper and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Black Pepper have 1.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Omega 3, 20.6 times more Sugars and 2.7 times more Protein than Black Pepper Spices.
• Both Black Pepper and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Fiber per 300 calories.
• Both Black Pepper Spices as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.