Comparing Nutrients in 100 grams Black Pepper VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Black Pepper	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.66% 251kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.86% 1.35g	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	0.32% 0.23g	1.14% 0.83g	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	% 0.24g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	66.6% 25.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3% 27μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.14% 1.14mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	10% 0.13mg	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	4.25% 17μg	16.8% 67μg	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	0% 0mg	62.7% 56.4mg	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	6.93% 1.04mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 164μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	44.3% 443mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	4.22% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.2μg	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	121% 9.7mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	554% 12.8mg	12.8% 0.29mg	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	22.6% 158mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Black Pepper vs Frozen Chopped Broccoli:

• Black Pepper Spices have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 2.2 times more Vitamin B6 and 2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin A, 3.9 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• Both Black Pepper Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 100 g.
• Both Black Pepper Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Black Pepper vs Frozen Chopped Broccoli:

• Black Pepper Spices have 7.9 times more Calcium, 35 times more Copper, 12 times more Iron, 9.5 times more Magnesium, 43.4 times more Manganese, 3.2 times more Phosphorus, 6.3 times more Potassium, 1.8 times more Selenium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.3 times more Water than Black Pepper Spices.
• Both Black Pepper Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Black Pepper Spices have 9.7 times more Energy, 11.2 times more Fat, 31.6 times more Saturated Fat, 1.4 times more Omega 3, 22.4 times more Omega 6, 13.4 times more Carbohydrate, 8.4 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Sugars and 3.6 times more Fructose than Black Pepper Spices.
• Both Black Pepper Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.