Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Frozen Broccoli Spears	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	60% 10g	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	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	30% 0.39mg	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	46.6% 187μg	0.99% 3.97μg	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	151% 136mg	390% 351mg	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	18% 2.68mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	5.35% 0.12mg	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	16.7% 117mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sauteed Green Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Sauteed Green Sweet Peppers:

• 7 ounces of Frozen Broccoli Spears have 4.1 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 47 times more Vitamin B9 and 4.8 times more Vitamin K than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 1.3 times more Vitamin B3 and 2.6 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sauteed Green Sweet Peppers provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Broccoli Spears as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sauteed Green Sweet Peppers:

• 7 ounces of Frozen Broccoli Spears have 5.1 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium and 5.7 times more Zinc than Sauteed Green Sweet Peppers.
• Both Frozen Broccoli Spears and Sauteed Green Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Carbohydrate, 1.7 times more Fiber and 3.9 times more Protein than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 4 times more Energy, 34.9 times more Fat, 30.6 times more Saturated Fat, 6.2 times more Omega 3, 138.6 times more Omega 6 and 1.5 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein