Comparing Nutrients in 500 calories Dried Red Sweet Peppers VS Frozen Broccoli Spears

Weight per 500 calories

• Dried Red Sweet Peppers: 159g
• Frozen Broccoli Spears: 1724g

Dried Red Sweet Peppers have 10.8 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Red Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.22% 0.71g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	71% 92g	130g per day for Men 19-50 years
Sugars	89.5% 65g	35% 25.3g	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	89.3% 34g	136% 51.7g	38g per day for Men 19-50 years
Protein	51% 28.5g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	683% 6151μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.6% 11.8mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	232% 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	91% 365μg	405% 1621μg	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	3362% 3025mg	1308% 1178mg	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	42.5% 6.37mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21.3% 213mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	69% 0.62mg	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	207% 16.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	192% 4.4mg	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	74.4% 521mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	148% 5048mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	42% 1561g	3700g per day for Men 19-50 years

Dried Red Sweet Peppers VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Dried Red Sweet Peppers have 6.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin C than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 5.4 times more Vitamin B5, 4.4 times more Vitamin B9, 3.7 times more Vitamin E and 9.6 times more Vitamin K than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Freeze-dried Red Sweet Peppers as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dried Red Sweet Peppers have 3.6 times more Copper and 1.3 times more Iron than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.3 times more Calcium, 1.5 times more Manganese, 2 times more Phosphorus, 5.6 times more Selenium, 1.5 times more Zinc and 490.2 times more Water than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Red Sweet Peppers have 3.6 times more Omega 6 and 2.6 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 9.3 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6