Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Hungarian Peppers

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Hungarian Peppers: 1724g

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

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Hungarian Peppers?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Frozen Broccoli Spears	Hungarian Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	89% 116g	130g per day for Men 19-50 years
Sugars	35% 25.3g	84% 61g	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	136% 51.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	94% 52.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	109% 983μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	686% 8.9mg	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	405% 1621μg	228% 914μg	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	1308% 1178mg	1780% 1602mg	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	155% 23.3mg	55% 8.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Hungarian Peppers	Recommended Dietary Allowance
Calcium	70.7% 707mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	220% 2mg	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	155% 12.4mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	153% 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	145% 1017mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	102% 3483mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	9.4% 5.17μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	42% 1561g	42.6% 1578g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Hungarian Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Hungarian Peppers?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Hungarian Peppers:

• 500 calories of Frozen Broccoli Spears have 1.4 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B9, 2.8 times more Vitamin E and 10.2 times more Vitamin K than Hungarian Peppers.
• While 500 kcal of Raw Hungarian Peppers contain 2.4 times more Vitamin B3, 3 times more Vitamin B6 and 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hungarian Peppers provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Frozen Broccoli Spears as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Hungarian Peppers:

• 500 calories of Frozen Broccoli Spears have 3.4 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 6.3 times more Selenium and 17 times more Sodium than Hungarian Peppers.
• While 500 kcal of Raw Hungarian Peppers contain 3.2 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hungarian Peppers contain similar levels of Magnesium, Zinc and Water per 500 calories.
• 500 calories of Hungarian Peppers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 11.4 times more Omega 3, 3 times more Fiber and 3.8 times more Protein than Hungarian Peppers.
• While 500 kcal of Raw Hungarian Peppers contain 6.2 times more Omega 6, 1.3 times more Carbohydrate and 2.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hungarian Peppers offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6