Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Red Hot Chili Peppers	14%	4%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.61% 0.1g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.1% 6.6g	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	2.27% 1.65g	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	% 1.5g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.35% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.4% 0.3mg	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	33.2% 133μg	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	124% 112mg	150% 135mg	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	16% 2.42mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	11% 111mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	22.3% 0.2mg	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	20% 1.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	12% 0.27mg	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% 99mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	155% 2328mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 8.2 times more Vitamin B5, 6.7 times more Vitamin B9, 1.8 times more Vitamin E and 9.3 times more Vitamin K than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 11.4 times more Vitamin A and 1.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Canned Red Hot Chili Peppers:

• Frozen Chopped Broccoli, Unprepared has 8 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus, 9.3 times more Selenium and 2.8 times more Zinc than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 2.7 times more Copper and 48.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 52.5 times more Omega 3, 2.3 times more Fiber and 3.1 times more Protein than Canned Red Hot Chili Peppers Solids And Liquids.
• While Canned Red Hot Chili Peppers Solids And Liquids contain 2.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Red Hot Chili Peppers Solids And Liquids have similar amounts of Carbohydrate per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.