Comparing Nutrients in 100 grams 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	0.97% 28kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	5.8% 4.2g	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	3.1% 2.26g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	17.4% 157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.42% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	11.5% 46μg	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	44.6% 40mg	142% 128mg	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	8.8% 1.32mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	1.9% 0.017mg	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	7.63% 0.61mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	4.87% 0.11mg	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	7% 49mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Red Sweet Peppers:

• Boiled Chopped Frozen Broccoli has 1.2 times more Vitamin B9 and 18 times more Vitamin K than Raw Red Sweet Peppers.
• While 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 Boiled Chopped Frozen Broccoli and Raw Red Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per 100 g.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Red Sweet Peppers:

• Boiled Chopped Frozen Broccoli has 4.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2 times more Manganese, 1.9 times more Phosphorus and 7 times more Selenium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Red Sweet Peppers have similar amounts of Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Chopped Frozen Broccoli has 1.4 times more Fiber and 3.1 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.3 times more Omega 3 and 2.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Red Sweet Peppers have similar amounts of Carbohydrate per 100 g.
• Both Boiled Chopped Frozen Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.