Comparing Nutrients in 5 ounces Boiled Broccoli VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	12% 109μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11.8% 0.15mg	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	38.3% 153μg	3.54% 14μg	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	102% 92mg	65% 58.4mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	6.93% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	5.98% 0.14mg	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	13.6% 95mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled and Drained Broccoli has 5.1 times more Vitamin A, 1.2 times more Vitamin B1, 4 times more Vitamin B2, 26.8 times more Vitamin B5, 1.9 times more Vitamin B6, 10.8 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled and Drained Broccoli has 5 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 2 times more Manganese, 5.2 times more Phosphorus, 4.1 times more Potassium, 8 times more Selenium, 10.3 times more Sodium and 9 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled and Drained Broccoli and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.9 times more Energy, 13.2 times more Omega 3, 1.8 times more Carbohydrate, 3.7 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled and Drained Broccoli as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.