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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	7.04% 2.25g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	42.8% 7.27g	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	4.6% 6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.24% 3.08g	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	2.1% 1.53g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	5.16% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.4% 0.28mg	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	0.71% 2.83μg	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	279% 251mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	2.68% 0.024mg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	3.82% 0.088mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sauteed Green Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Sauteed Green Sweet 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 Sauteed Green Sweet Peppers:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 28 times more Vitamin B9 and 4.1 times more Vitamin K than Sauteed Green Sweet Peppers.
• While 5 oz of Sauteed Green Sweet Peppers contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sauteed Green Sweet Peppers provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.1 times more Calcium, 2 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 3.6 times more Manganese, 3.3 times more Phosphorus and 4.7 times more Zinc than Sauteed Green Sweet Peppers.
• Both Cooked Chopped Frozen Broccoli and Sauteed Green Sweet Peppers contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Carbohydrate, 1.7 times more Fiber and 4 times more Protein than Sauteed Green Sweet Peppers.
• While 5 oz of Sauteed Green Sweet Peppers contain 4.1 times more Energy, 98.8 times more Fat, 88.3 times more Saturated Fat, 18.3 times more Omega 3, 394.6 times more Omega 6 and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein