Comparing Nutrients in 500 calories Paprika VS Frozen Chopped Broccoli

Weight per 500 calories

• Paprika: 177g
• Frozen Chopped Broccoli: 1923g

Paprika has 10.8 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Paprika or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Paprika	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	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	73.6% 96g	70.7% 92g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	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	16.4% 12g	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	% 4.66g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 1.44g	NA	g per day for Men 19-50 years
Fiber	163% 62g	152% 57.7g	38g per day for Men 19-50 years
Protein	44.8% 25g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Paprika	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	485% 4367μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	192% 2.5mg	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	21.7% 87μg	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	1.77% 1.6mg	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	344% 51.6mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 142μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	40.6% 406mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	81% 0.73mg	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	469% 37.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	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	79.5% 557mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	119% 4043mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	8.04% 121mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	69.8% 7.68mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.54% 20g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Paprika vs Frozen Chopped Broccoli:

• Paprika Spice has 4.4 times more Vitamin A, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin B1, 14.8 times more Vitamin B9, 679.7 times more Vitamin C and 11 times more Vitamin K than Paprika Spice.
• Both Paprika Spice and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Paprika Spice 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 Paprika vs Frozen Chopped Broccoli:

• Paprika Spice has 1.7 times more Copper and 2.4 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 2 times more Manganese, 1.7 times more Phosphorus, 4.8 times more Selenium, 3.8 times more Sodium and 88.3 times more Water than Paprika Spice.
• Both Paprika Spice and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Paprika Spice has 4.1 times more Fat, 4.5 times more Saturated Fat and 21.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Omega 3, 1.4 times more Sugars, 1.3 times more Fructose and 2.2 times more Protein than Paprika Spice.
• Both Paprika Spice and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Paprika Spice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.