Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	6.66% 8.66g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	6.24% 4.52g	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	2.93% 2.13g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	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	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.97% 0.084mg	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	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25.4% 0.33mg	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	117% 105mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	10.2% 0.092mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.1% 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	10% 71mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.92% 235mg	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	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.55% 0.17mg	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 Boiled Green Sweet Peppers with Salt per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have 2.3 times more Vitamin A, 3.2 times more Vitamin B2, 3.5 times more Vitamin B5, 4.2 times more Vitamin B9, 2.4 times more Vitamin E and 8.3 times more Vitamin K than Boiled Green Sweet Peppers with Salt.
• While 5 oz of Boiled and Drained Green Sweet Peppers with Salt contain 1.8 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Green Sweet Peppers with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Boiled Green Sweet Peppers with Salt:

• 5 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 9.3 times more Selenium and 4 times more Zinc than Boiled Green Sweet Peppers with Salt.
• While 5 oz of Boiled and Drained Green Sweet Peppers with Salt contain 1.7 times more Copper and 9.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Green Sweet Peppers with Salt contain similar levels of Water per five ounces.
• 5 ounces of Boiled Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3, 2.5 times more Fiber and 3.1 times more Protein than Boiled Green Sweet Peppers with Salt.
• While 5 oz of Boiled and Drained Green Sweet Peppers with Salt contain 1.3 times more Carbohydrate, 2.4 times more Sugars and 1.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Boiled Green Sweet Peppers with Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Green Sweet Peppers with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.