Comparing Nutrients in 100 calories Red or Cayenne Pepper VS Frozen Broccoli Spears

Weight per 100 calories

• Red or Cayenne Pepper: 31.4g
• Frozen Broccoli Spears: 345g

Red or Cayenne Pepper has 11 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Red or Cayenne Pepper or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Red or Cayenne Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	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	13.7% 18g	14% 18.4g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	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	22.5% 8.55g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	6.74% 3.78g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	72.7% 654μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	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	8.33% 33.3μg	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	26.7% 24mg	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	62.5% 9.4mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	30.7% 2.45mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11.4% 47.8mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	13% 92mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	5.03% 2.77μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.43mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	8.44% 312g	3700g per day for Men 19-50 years

Red Or Cayenne Pepper VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red or Cayenne Pepper or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Red or Cayenne Pepper vs Frozen Broccoli Spears:

• 100 calories of Red or Cayenne Pepper have 3.3 times more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 9.7 times more Vitamin B9, 9.8 times more Vitamin C and 13.8 times more Vitamin K than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red or Cayenne Pepper vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 3 times more Calcium, 1.4 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium, 6.2 times more Sodium, 1.5 times more Zinc and 123.3 times more Water than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper and Frozen Broccoli Spears contain similar levels of Copper, Iron and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red or Cayenne Pepper have 4.6 times more Fat, 5.7 times more Saturated Fat and 19 times more Omega 6 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.1 times more Omega 3, 1.6 times more Sugars and 2.8 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6