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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Chopped Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Broccoli Raab	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Frozen Chopped Green Sweet Peppers:

• 5 ounces of Broccoli Raab have 7.3 times more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 10.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers.
• While 5 oz of Frozen Chopped Green Sweet Peppers, Unprepared contain 2.9 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Chopped Green Sweet Peppers provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Chopped Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab 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 Broccoli Raab vs Frozen Chopped Green Sweet Peppers:

• 5 ounces of Broccoli Raab have 12 times more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 6.6 times more Sodium and 12.8 times more Zinc than Frozen Chopped Green Sweet Peppers.
• While 5 oz of Frozen Chopped Green Sweet Peppers, Unprepared contain 1.3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Chopped Green Sweet Peppers contain similar levels of Water per five ounces.
• 5 ounces of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Broccoli Raab as well as Frozen Chopped Green Sweet Peppers, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 18.9 times more Omega 3, 1.7 times more Fiber and 2.9 times more Protein than Frozen Chopped Green Sweet Peppers.
• While 5 oz of Frozen Chopped Green Sweet Peppers, Unprepared contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Frozen Chopped Green Sweet Peppers, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.