Comparing Nutrients in 100 grams 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	1% 29kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	5.46% 3.06g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	17.4% 157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	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	9% 1.35mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	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	9% 0.72mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	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

Nutrient Comparison: Frozen Broccoli Spears VS Red Sweet Peppers per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g 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 100 grams.
• Both Frozen Broccoli Spears as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams 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 100 grams.
• 100 grams of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.