Comparing Nutrients in 14 ounces Boiled Broccoli VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Paprika	15%	30%	55%

Macro Nutrients

	Boiled Broccoli	Paprika	Recommended Dietary Allowance
Energy	4.8% 139kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	165% 214g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	56.6% 41g	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	4.05% 2.94g	36.7% 26.6g	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	% 1.94g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 3.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	365% 139g	38g per day for Men 19-50 years
Protein	17% 9.45g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Paprika	Recommended Dietary Allowance
Vitamin A	34% 306μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	654% 8.5mg	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	107% 429μg	48.6% 194μg	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	286% 258mg	3.97% 3.57mg	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	38.4% 5.75mg	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Paprika	Recommended Dietary Allowance
Calcium	16% 159mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	314% 2.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	274% 6.3mg	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	38% 266mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	156% 17mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Paprika:

• Boiled and Drained Broccoli has 2.2 times more Vitamin B9, 72.1 times more Vitamin C and 1.8 times more Vitamin K than Paprika Spice.
• While Paprika Spice contains 32 times more Vitamin A, 5.2 times more Vitamin B1, 10 times more Vitamin B2, 18.2 times more Vitamin B3, 4.1 times more Vitamin B5, 10.7 times more Vitamin B6 and 20.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Paprika:

• Boiled and Drained Broccoli has 7.9 times more Water than Paprika Spice.
• While Paprika Spice contains 5.7 times more Calcium, 11.7 times more Copper, 31.6 times more Iron, 8.5 times more Magnesium, 8.2 times more Manganese, 4.7 times more Phosphorus, 7.8 times more Potassium, 3.9 times more Selenium, 1.7 times more Sodium and 9.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice contains 8.1 times more Energy, 31.4 times more Fat, 27.1 times more Saturated Fat, 3.8 times more Omega 3, 143.4 times more Omega 6, 7.5 times more Carbohydrate, 7.4 times more Sugars, 9.1 times more Fructose, 10.6 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.