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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Red Hot Chili Peppers	14%	4%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.43% 0.074g	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	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.5% 4.7g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	94% 843μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.7% 0.22mg	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	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	63% 57mg	107% 96mg	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	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	16% 0.14mg	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	8.5% 0.2mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	111% 1663mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.54% 131g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 8.1 times more Vitamin B5, 5.6 times more Vitamin B9, 1.9 times more Vitamin E and 10.1 times more Vitamin K than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 11.7 times more Vitamin A, 1.7 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Chopped Frozen Broccoli has 4.7 times more Calcium, 1.2 times more Iron, 1.6 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Selenium and 1.6 times more Zinc than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 3 times more Copper, 1.3 times more Potassium and 106.6 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Broccoli has 21 times more Omega 3, 2.3 times more Fiber and 3.4 times more Protein than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 2.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.