Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
White Pepper	12%	6%	82%

Macro Nutrients

	Frozen Broccoli Spears	White Pepper	Recommended Dietary Allowance
Energy	1.4% 41kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	NA	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	75% 97g	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	98% 37g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	White Pepper	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11% 0.14mg	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	3.54% 14μg	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	33% 29.8mg	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	White Pepper	Recommended Dietary Allowance
Calcium	5.8% 58mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	143% 1.3mg	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	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	265% 6.1mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	8% 4.4μg	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	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS White Pepper per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs White Pepper:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 3.3 times more Vitamin B1, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 9.4 times more Vitamin B9 and 3.3 times more Vitamin C than White Pepper.
• Both Frozen Broccoli Spears and White Pepper provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of White Pepper have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Frozen Broccoli Spears as well as White Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs White Pepper:

• 5 ounces of Frozen Broccoli Spears have 3.4 times more Potassium and 7.9 times more Water than White Pepper.
• While 5 oz of White Pepper Spices contain 6.5 times more Calcium, 25.3 times more Copper, 19.9 times more Iron, 5.6 times more Magnesium, 16.8 times more Manganese, 3 times more Phosphorus, 1.6 times more Selenium and 3.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of White Pepper Spices contain 10.2 times more Energy, 6.2 times more Fat, 12.8 times more Carbohydrate, 8.7 times more Fiber and 3.4 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy