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

Weight per 500 calories

• Green Sweet Peppers: 2500g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.3 times more energy per unit of mass than Raw Green Sweet Peppers, which is very low in comparison to other foods. Green Sweet Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Green Sweet Peppers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	70.7% 92g	130g per day for Men 19-50 years
Sugars	82.8% 60g	36% 26g	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	38.6% 28g	22% 16g	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	% 29g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 2.75g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	38.4% 21.5g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	50% 450μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.48mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	322% 1288μg	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	2233% 2010mg	1205% 1085mg	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	61.7% 9.25mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	154% 185μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	1.25% 50μg	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	106% 8.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	246% 5.65mg	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	71.4% 500mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	129% 4375mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	63.4% 2347g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw Green Sweet Peppers have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Vitamin A, 2.6 times more Vitamin B2, 2.2 times more Vitamin B5, 5.2 times more Vitamin B9, 2.5 times more Vitamin E and 8.4 times more Vitamin K than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Green Sweet Peppers have 2.3 times more Copper and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, more Selenium, 6.2 times more Sodium and 2.8 times more Zinc than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Sweet Peppers have 2.3 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Sugars and 1.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fat, 10.1 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Raw Green Sweet Peppers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.