Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.17% 0.2g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	23% 91μg	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	282% 253mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	3.75% 0.034mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Red Sweet 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 Red Sweet Peppers:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B9 and 18 times more Vitamin K than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 3.1 times more Vitamin A, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Red Sweet Peppers:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2 times more Manganese and 1.9 times more Phosphorus than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Fiber and 3.1 times more Protein than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 1.3 times more Omega 3 and 2.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Red Sweet Peppers offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.