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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Cooked Chopped Frozen Green Sweet Peppers: 2778g

Frozen Broccoli Spears 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 - Frozen Broccoli Spears or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Frozen Broccoli Spears	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	6.04% 5.86g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	71% 92g	83.3% 108g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	65.8% 25g	38g per day for Men 19-50 years
Protein	94% 52.8g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	109% 983μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	66.2% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	70.7% 707mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	155% 12.4mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	42% 1561g	71% 2631g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 2.4 times more Vitamin A, 2.3 times more Vitamin B2, 6.5 times more Vitamin B5 and 5.8 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 500 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 3.8 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 500 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cooked Chopped Frozen Green Sweet Peppers:

• 500 calories of Frozen Broccoli Spears have 3.2 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Selenium, 2.6 times more Sodium and 4.2 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• While 500 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 2 times more Copper and 1.7 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 8.6 times more Omega 3, 2.1 times more Fiber and 2 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• While 500 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 3.9 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Chopped Frozen Green Sweet Peppers offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6