Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Cooked Chopped Frozen Green Sweet Peppers: 2778g

Boiled Spears Frozen Broccoli have 1.6 times more energy per 100g than Cooked Chopped Frozen Green Sweet Peppers. It has very low energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	83.3% 108g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	99% 55.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	101% 911μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	66.2% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	231% 3mg	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	134% 536μg	69.4% 278μg	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	1272% 1144mg	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

	Boiled Spears Frozen Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	91% 911mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	136% 1.22mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	117% 2.7mg	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	140% 982mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	71% 2631g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Cooked Chopped Frozen Green Sweet Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Cooked Chopped Frozen Green Sweet Peppers?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Cooked Chopped Frozen Green Sweet Peppers:

• 500 calories of Boiled Spears Frozen Broccoli have 2.2 times more Vitamin A, 1.7 times more Vitamin B2, 7.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 500 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Vitamin B1, 3.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Cooked Chopped Frozen Green Sweet Peppers:

• 500 calories of Boiled Spears Frozen Broccoli have 4.1 times more Calcium, 1.8 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 6.1 times more Selenium, 3.9 times more Sodium and 3.9 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• While 500 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 1.6 times more Copper, 1.3 times more Iron and 1.6 times more Water than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 3 times more Omega 3, 2.1 times more Fiber and 2.1 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• While 500 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 10.8 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Chopped Frozen Green Sweet Peppers offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6