Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	9.97% 7.23g	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	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	9.3% 83.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.3% 0.39mg	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	20% 79.4μg	8.15% 32.6μg	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	63% 57mg	382% 344mg	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	12.5% 1.87mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	17% 20.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	27.4% 0.25mg	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	11% 0.86mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	14.6% 0.34mg	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	9.92% 69.5mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Green Hot Chili Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Green Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.2 times more Vitamin K than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 6 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Hot Chili Peppers provide similar amounts of Vitamin A and Vitamin B2 per five ounces.
• 5 ounces of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Green Hot Chili Peppers:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain 5.1 times more Copper, 2 times more Iron, 1.9 times more Magnesium and 2.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Hot Chili Peppers contain similar levels of Manganese, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Green Hot Chili Peppers lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Hot Chili Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 8.4 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain 1.8 times more Carbohydrate and 3.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Green Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in five ounces.