Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	14% 10g	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	15.7% 5.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.15g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15% 0.18mg	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	5.7% 0.91mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	42.4% 0.55mg	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	27.8% 111μg	11.4% 45.6μg	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	88.4% 79.6mg	535% 481mg	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	17.5% 2.6mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	23.6% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	38.4% 0.35mg	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% 1.2mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	20.4% 0.47mg	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% 97mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Green Hot Chili Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Green Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Green Hot Chili Peppers:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.9 times more Vitamin E and 6.2 times more Vitamin K than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 6 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Hot Chili Peppers provide similar amounts of Vitamin A and Vitamin B2 per seven ounces.
• 7 ounces of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Green Hot Chili Peppers:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain 5.1 times more Copper, 2 times more Iron, 1.9 times more Magnesium and 2.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Hot Chili Peppers contain similar levels of Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Green Hot Chili Peppers lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Hot Chili Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 8.4 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain 1.8 times more Carbohydrate and 3.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Green Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.