Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Black Pepper	13%	9%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Black Pepper	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	8.1% 1.38g	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	98% 127g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	1.75% 1.27g	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	0.63% 0.46g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	132% 50.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Black Pepper	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	55.6% 2.78mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	8.43% 33.7μg	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	0% 0mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	271% 325μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Black Pepper	Recommended Dietary Allowance
Calcium	11% 111mg	88% 879mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	293% 2.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68μg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	1100% 25.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	77.6% 2637mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Black Pepper per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Black Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Black Pepper:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin A, 3.9 times more Vitamin B9 and more Vitamin C than Black Pepper.
• While 7 oz of Black Pepper Spices contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 2.2 times more Vitamin B6 and 2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Black Pepper provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Black Pepper have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Black Pepper:

• 7 ounces of Frozen Chopped Broccoli have 7.3 times more Water than Black Pepper.
• While 7 oz of Black Pepper Spices contain 7.9 times more Calcium, 35 times more Copper, 12 times more Iron, 9.5 times more Magnesium, 43.4 times more Manganese, 3.2 times more Phosphorus, 6.3 times more Potassium, 1.8 times more Selenium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Black Pepper Spices contain 9.7 times more Energy, 11.2 times more Fat, 31.6 times more Saturated Fat, 1.4 times more Omega 3, 22.4 times more Omega 6, 13.4 times more Carbohydrate, 8.4 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6