Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Black Pepper	13%	9%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Black Pepper	Recommended Dietary Allowance
Energy	1.27% 37kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.8% 0.98g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	11% 4.25g	94% 36g	38g per day for Men 19-50 years
Protein	7.1% 4g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Black Pepper	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	39.7% 2mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.7% 95μg	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Black Pepper	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	786% 18mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Black Pepper per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Black Pepper:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin A, 3.9 times more Vitamin B9 and more Vitamin C than Black Pepper.
• While 5 oz of Black Pepper Spices contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 2.2 times more Vitamin B6 and 2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Black Pepper provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Black Pepper have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Black Pepper:

• 5 ounces of Frozen Chopped Broccoli have 7.3 times more Water than Black Pepper.
• While 5 oz of Black Pepper Spices contain 7.9 times more Calcium, 35 times more Copper, 12 times more Iron, 9.5 times more Magnesium, 43.4 times more Manganese, 3.2 times more Phosphorus, 6.3 times more Potassium, 1.8 times more Selenium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Black Pepper Spices contain 9.7 times more Energy, 11.2 times more Fat, 31.6 times more Saturated Fat, 1.4 times more Omega 3, 22.4 times more Omega 6, 13.4 times more Carbohydrate, 8.4 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6