Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.2% 0.21g	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	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	NA	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.4% 0.25mg	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	5.67% 22.7μg	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	73.2% 66mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	20.5% 0.18mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.86% 0.23mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Green Sweet Peppers with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Green Sweet Peppers with Liquids:

• 5 ounces of Frozen Chopped Broccoli have 6.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 7.3 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Green Sweet Peppers with Liquids.
• While 5 oz of Canned Green Sweet Peppers Solids and Liquids contain 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Sweet Peppers with Liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Green Sweet Peppers with Liquids have insufficient amounts of Vitamin A and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Green Sweet Peppers with Liquids:

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 1.6 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium and 2.7 times more Zinc than Canned Green Sweet Peppers with Liquids.
• While 5 oz of Canned Green Sweet Peppers Solids and Liquids contain 3.4 times more Copper and 57 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Green Sweet Peppers with Liquids contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Green Sweet Peppers with Liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7 times more Omega 3, 1.2 times more Carbohydrate, 2.5 times more Fiber and 3.5 times more Protein than Canned Green Sweet Peppers with Liquids.
• 5 ounces of Canned Green Sweet Peppers with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Green Sweet Peppers Solids and Liquids provide inadequate amounts of Energy and Omega 6 in five ounces.