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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.83% 0.14g	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	6.57% 8.55g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	8.2% 5.95g	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	4.4% 3.2g	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	% 2.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	24.7% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	8.67% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.61μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	16.3% 65.2μg	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	201% 181mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Sweet 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	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	6.9% 0.16mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.53% 131g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B9 and 18 times more Vitamin K than Red Sweet Peppers.
• While 5 oz of Raw Red Sweet Peppers contain 3.1 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red 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 Red Sweet Peppers:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.9 times more Phosphorus than Red Sweet Peppers.
• While 5 oz of Raw Red Sweet Peppers contain 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Boiled Chopped Frozen Broccoli as well as Raw Red 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 1.4 times more Fiber and 3.1 times more Protein than Red Sweet Peppers.
• While 5 oz of Raw Red Sweet Peppers contain 1.3 times more Omega 3 and 2.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in five ounces.