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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Frozen Chopped Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	68.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	41.2% 7g	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	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	8.37% 6.07g	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	4.5% 3.27g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	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	7.1% 4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	39.7% 0.52mg	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	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	89% 80mg	256% 231mg	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	29% 4.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.02% 112g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Sauteed Red Sweet Peppers:

• 5 ounces of Frozen Chopped Broccoli have 33.5 times more Vitamin B9 and 4.9 times more Vitamin K than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain 2.7 times more Vitamin A, 2 times more Vitamin B3, 2.8 times more Vitamin B6, 2.9 times more Vitamin C and 2.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sauteed Red Sweet Peppers provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 8 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus and 3.2 times more Zinc than Sauteed Red Sweet Peppers.
• Both Frozen Chopped Broccoli and Sauteed Red Sweet Peppers contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.7 times more Fiber and 2.7 times more Protein than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain 5.1 times more Energy, 44 times more Fat, 35.4 times more Saturated Fat, 7.4 times more Omega 3, 159.5 times more Omega 6, 1.4 times more Carbohydrate, 3.2 times more Sugars and 2.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Sauteed Red Sweet Peppers provide inadequate amounts of Protein