Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Frozen Chopped Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Chopped Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15% 0.19mg	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	33.3% 133μg	4.96% 20μg	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	108% 97mg	92% 83.2mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	8.35% 0.075mg	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	12.8% 1.02mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	7.2% 0.17mg	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	12% 83.6mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Chopped Green Sweet Peppers per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have 3.2 times more Vitamin A, 3 times more Vitamin B2, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.7 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers.
• While 5 oz of Frozen Chopped Green Sweet Peppers, Unprepared contain 3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Green Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Frozen Chopped Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Frozen Chopped Green Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Frozen Chopped Green Sweet Peppers:

• 5 ounces of Frozen Broccoli Spears have 4.6 times more Calcium, 2 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium, 9.5 times more Selenium and 5.7 times more Zinc than Frozen Chopped Green Sweet Peppers.
• While 5 oz of Frozen Chopped Green Sweet Peppers, Unprepared contain 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Chopped Green Sweet Peppers contain similar levels of Iron and Water per five ounces.
• 5 ounces of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 12.5 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Frozen Chopped Green Sweet Peppers.
• 5 ounces of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Frozen Chopped Green Sweet Peppers, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.