Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Red Sweet Peppers

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Red Sweet Peppers: 1923g

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

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	3.55% 1.13g	32g per day for Men 19-50 years
Omega 3	126% 2g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	89.2% 116g	130g per day for Men 19-50 years
Sugars	36% 26g	111% 80.8g	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	22% 16g	60% 43.5g	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	% 14.4g	% 37.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	152% 57.7g	106% 40.4g	38g per day for Men 19-50 years
Protein	96% 54g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	111% 1000μg	335% 3019μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	27.4% 8.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	322% 1288μg	221% 885μg	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	1205% 1085mg	2729% 2456mg	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	156% 23.5mg	203% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	78.5% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	108% 1077mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	36.3% 0.33mg	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	195% 15.6mg	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	94% 2.15mg	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	137% 962mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	119% 4058mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	48% 1773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Red Sweet Peppers:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Vitamin B9 and 16.6 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 3 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.3 times more Vitamin C and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Red Sweet Peppers:

• Frozen Chopped Broccoli, Unprepared has 8 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 28 times more Selenium, 6 times more Sodium and 1.9 times more Zinc than Raw Red Sweet Peppers.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Sweet Peppers have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 3.2 times more Omega 6, 1.3 times more Carbohydrate, 3.1 times more Sugars and 2.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Red Sweet Peppers have similar amounts of Energy and Fat per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.