Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.4% 14mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.95% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Red Sweet Peppers:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B9 and 20.7 times more Vitamin K than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 2.8 times more Vitamin A, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Sweet Peppers provide similar amounts of Vitamin E per seven ounces.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Red Sweet Peppers:

• 7 ounces of Frozen Broccoli Spears have 5.9 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 19 times more Selenium and 1.4 times more Zinc than Red Sweet Peppers.
• Both Frozen Broccoli Spears and Red Sweet Peppers contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3, 1.4 times more Fiber and 3.1 times more Protein than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 2.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Red Sweet Peppers offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Red Sweet Peppers

What are the health benefits of Frozen Broccoli Spears compared to Red Sweet Peppers?

Both frozen broccoli spears and red sweet peppers are excellent sources of vitamins, minerals, and antioxidants. Broccoli is a great source of vitamin C, vitamin K, and fiber, while red sweet peppers are high in vitamin C, vitamin A, and antioxidants like beta-carotene. Both vegetables can support a healthy immune system, aid in digestion, and promote overall health. It's beneficial to include a variety of colorful vegetables in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Broccoli Spears or Red Sweet Peppers?

Both frozen broccoli spears and red sweet peppers are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to red sweet peppers, so they may be a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like both broccoli spears and red sweet peppers into your diet can help support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Red Sweet Peppers to gain more muscles while training consistently?

Both frozen broccoli spears and red sweet peppers are great choices for building muscle while training consistently. Broccoli is high in protein, fiber, and vitamins C and K, which are all important for muscle growth and recovery. Red sweet peppers are rich in vitamin C, which can help with collagen production and muscle repair. To maximize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods, so I recommend incorporating both broccoli and red sweet peppers into your meals.

What is the environmental impact of producing Frozen Broccoli Spears compared to Red Sweet Peppers?

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Red Sweet Peppers. Broccoli requires less water, land, and energy to grow, resulting in lower greenhouse gas emissions. Additionally, broccoli is typically less resource-intensive to transport and store, especially when frozen. Choosing broccoli over red sweet peppers can be a more sustainable choice for the environment.