Comparing Nutrients in 14 ounces Boiled Broccoli VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Black Pepper	13%	9%	78%

Macro Nutrients

	Boiled Broccoli	Black Pepper	Recommended Dietary Allowance
Energy	4.8% 139kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	16.2% 2.75g	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	195% 254g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	3.5% 2.54g	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	1.26% 0.91g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.079g	g per day for Men 19-50 years
Fiber	34.5% 13g	264% 100g	38g per day for Men 19-50 years
Protein	17% 9.45g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Black Pepper	Recommended Dietary Allowance
Vitamin A	34% 306μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	89% 1.15mg	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	17% 67.5μg	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	0% 0mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Black Pepper	Recommended Dietary Allowance
Calcium	16% 159mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	587% 5.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	3.4% 136μg	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	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	2201% 50.6mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	155% 5275mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.34% 49.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 2.9 times more Vitamin A, 6.4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Black Pepper Spices have similar amounts of Vitamin K per 14 oz.
• Both Boiled and Drained Broccoli as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Black Pepper:

• Boiled and Drained Broccoli has 2.1 times more Sodium and 7.2 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 11.1 times more Calcium, 21.8 times more Copper, 14.5 times more Iron, 8.1 times more Magnesium, 65.7 times more Manganese, 2.4 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Selenium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Black Pepper Spices have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.2 times more Sugars and 3.2 times more Fructose than Black Pepper Spices.
• While Black Pepper Spices contain 7.2 times more Energy, 8 times more Fat, 17.6 times more Saturated Fat, 1.3 times more Omega 3, 13.6 times more Omega 6, 8.9 times more Carbohydrate, 7.7 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.