Comparing Nutrients in 300 calories Red or Cayenne Pepper VS Frozen Broccoli Spears

Weight per 300 calories

• Red or Cayenne Pepper: 94g
• Frozen Broccoli Spears: 1035g

Red or Cayenne Pepper has 11 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Red or Cayenne Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.08g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	13.5% 9.75g	21% 15.2g	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	67.5% 25.7g	81.7% 31g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	218% 1963μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.7% 0.87mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	139% 1.8mg	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	25% 100μg	243% 972μg	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	80% 72mg	785% 707mg	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	188% 28mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 140mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	41.4% 0.37mg	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	92% 7.36mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	115% 2.65mg	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	39.5% 276mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	25.3% 937g	3700g per day for Men 19-50 years

Red Or Cayenne Pepper VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Red or Cayenne Pepper vs Frozen Broccoli Spears:

• 300 calories of Red or Cayenne Pepper have 3.3 times more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 9.7 times more Vitamin B9, 9.8 times more Vitamin C and 13.8 times more Vitamin K than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red or Cayenne Pepper vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 3 times more Calcium, 1.4 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium, 6.2 times more Sodium, 1.5 times more Zinc and 123.3 times more Water than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper and Frozen Broccoli Spears contain similar levels of Copper, Iron and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red or Cayenne Pepper have 4.6 times more Fat, 5.7 times more Saturated Fat and 19 times more Omega 6 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.1 times more Omega 3, 1.6 times more Sugars and 2.8 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6