Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Canned Green Chili Peppers

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Canned Green Chili Peppers: 2381g

Cooked Chopped Frozen Broccoli has 1.3 times more energy per 100g than Canned Green Chili Peppers. It has very low energy density when compared to other foods. Canned Green Chili Peppers having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Canned Green Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	84.2% 110g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	141% 53.6g	107% 40.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	101% 911μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	220% 2.86mg	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	250% 1000μg	321% 1286μg	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	796% 716mg	905% 814mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	59% 589mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	NA	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	136% 11mg	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	NA	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	125% 875mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	79% 2690mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	630% 9452mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	60% 2220g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Canned Green Chili Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Canned Green Chili Peppers?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Canned Green Chili Peppers:

• 500 calories of Cooked Chopped Frozen Broccoli have 6.4 times more Vitamin A, 4.1 times more Vitamin B1, 2 times more Vitamin B2 and 2.4 times more Vitamin B5 than Canned Green Chili Peppers.
• While 500 kcal of Canned Green Chili Peppers contain 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Chili Peppers provide similar amounts of Vitamin B6 and Vitamin C per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Canned Green Chili Peppers:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.4 times more Magnesium, 3.3 times more Phosphorus, 1.8 times more Selenium and 2.3 times more Zinc than Canned Green Chili Peppers.
• While 500 kcal of Canned Green Chili Peppers contain 1.5 times more Calcium, 2.9 times more Iron, 48.1 times more Sodium and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Chili Peppers contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 5.3 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Canned Green Chili Peppers.
• While 500 kcal of Canned Green Chili Peppers contain 14.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Green Chili Peppers offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Canned Green Chili Peppers provide inadequate amounts of Omega 3