Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Jalapeno Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	8.06% 5.84g	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	1.62% 1.18g	5.14% 3.73g	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	% 1.06g	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.7% 0.59mg	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	23.7% 95μg	9.57% 38.3μg	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	89% 80mg	187% 168mg	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	11.5% 1.73mg	34% 5.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	22% 26.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	7.24% 0.065mg	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	14.4% 1.15mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Jalapeno Peppers per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Jalapeno Peppers:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B9 and 4.4 times more Vitamin K than Jalapeno Peppers.
• While 5 oz of Raw Jalapeno Peppers contain 2.7 times more Vitamin B3, 3.2 times more Vitamin B6, 2.1 times more Vitamin C and 2.9 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Jalapeno Peppers provide similar amounts of Vitamin A and Vitamin B5 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Jalapeno Peppers:

• 5 ounces of Frozen Chopped Broccoli have 4.7 times more Calcium, 3.2 times more Iron, 3 times more Manganese, 1.9 times more Phosphorus, 7 times more Selenium and 3.4 times more Zinc than Jalapeno Peppers.
• Both Frozen Chopped Broccoli and Jalapeno Peppers contain similar levels of Copper, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Jalapeno Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Omega 3 and 3.1 times more Protein than Jalapeno Peppers.
• While 5 oz of Raw Jalapeno Peppers contain 1.4 times more Carbohydrate, 3.1 times more Sugars and 3.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Jalapeno Peppers offer comparable quantities of Fiber per five ounces.
• 5 ounces of Jalapeno Peppers provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jalapeno Peppers provide inadequate amounts of Energy and Omega 6 in five ounces.