Comparing Nutrients in 5 ounces Serrano Peppers VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Serrano Peppers	18%	10%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Serrano Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	7.5% 5.43g	2.87% 2.1g	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	14% 5.24g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Serrano Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	19% 0.25mg	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	8.15% 32.6μg	33.3% 133μg	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	70.7% 63.6mg	108% 97mg	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	6.52% 0.98mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Serrano Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	5.67% 0.051mg	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	15.2% 1.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.27mg	15.8% 0.36mg	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	8.1% 56.7mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Serrano Peppers VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Serrano Peppers vs Frozen Broccoli Spears:

• 5 ounces of Serrano Peppers have 3.3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B9, 1.5 times more Vitamin C, 2 times more Vitamin E and 8.6 times more Vitamin K than Raw Serrano Peppers.
• Both Serrano Peppers and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B5 per five ounces.
• Both Raw Serrano Peppers as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Serrano Peppers vs Frozen Broccoli Spears:

• 5 ounces of Serrano Peppers have 3.6 times more Copper, 1.4 times more Magnesium and 1.2 times more Potassium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.7 times more Calcium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium and 1.3 times more Zinc than Raw Serrano Peppers.
• Both Serrano Peppers and Frozen Broccoli Spears contain similar levels of Iron and Water per five ounces.
• 5 ounces of Serrano Peppers lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Serrano Peppers have 1.3 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 20.8 times more Omega 3 and 1.8 times more Protein than Raw Serrano Peppers.
• 5 ounces of Serrano Peppers provide inadequate amounts of Omega 3
• Both Raw Serrano Peppers as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.