Comparing Nutrients in 100 calories Cooked Chopped Frozen Green Sweet Peppers VS Frozen Broccoli Spears

Weight per 100 calories

• Cooked Chopped Frozen Green Sweet Peppers: 556g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 1.6 times more energy per unit of mass than Boiled Chopped Frozen Green Sweet Peppers, which is very low in comparison to other foods. Cooked Chopped Frozen Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Green Sweet Peppers or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7% 5.07g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.2% 0.17mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.56% 0.13mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	46.4% 0.6mg	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	14% 55.6μg	81% 324μg	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	254% 229mg	262% 236mg	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	NA	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.44% 44.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	13.8% 0.12mg	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	36% 2.9mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.26% 39mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	38.4% 0.88mg	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	10.3% 72.2mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	14.2% 526g	8.44% 312g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Green Sweet Peppers VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Green Sweet Peppers or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Green Sweet Peppers vs Frozen Broccoli Spears:

• 100 calories of Cooked Chopped Frozen Green Sweet Peppers have 3.8 times more Vitamin B3 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.4 times more Vitamin A, 2.3 times more Vitamin B2, 6.5 times more Vitamin B5 and 5.8 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 100 calories.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Green Sweet Peppers vs Frozen Broccoli Spears:

• 100 calories of Cooked Chopped Frozen Green Sweet Peppers have 2 times more Copper and 1.7 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 5.9 times more Selenium, 2.6 times more Sodium and 4.2 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Frozen Broccoli Spears contain similar levels of Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Green Sweet Peppers have 3.9 times more Omega 6 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 8.6 times more Omega 3, 2.1 times more Fiber and 2 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6