Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Cooked Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	23% 16.7g	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	1.3% 0.95g	12.4% 8.97g	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	% 0.91g	% 7.7g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	22% 8.33g	38g per day for Men 19-50 years
Protein	27% 15.2g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	100% 901μg	69.2% 623μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.65% 1.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.4% 282μg	45.6% 183μg	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	163% 147mg	563% 507mg	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	67% 10mg	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.5% 0.067mg	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	63% 5.04mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	19.3% 0.44mg	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	46.5% 325mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Red Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Red Sweet Peppers:

• 14 ounces of Cooked Broccoli Raab have 1.4 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, 1.6 times more Vitamin E and 52.2 times more Vitamin K than Red Sweet Peppers.
• While 14 oz of Raw Red Sweet Peppers contain 1.3 times more Vitamin B6 and 3.5 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Red Sweet Peppers:

• 14 ounces of Cooked Broccoli Raab have 16.9 times more Calcium, 4.4 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium, 14 times more Sodium and 2.2 times more Zinc than Red Sweet Peppers.
• Both Cooked Broccoli Raab and Red Sweet Peppers contain similar levels of Water per 14 ounces.
• 14 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 3.6 times more Omega 3, 1.3 times more Fiber and 3.9 times more Protein than Red Sweet Peppers.
• While 14 oz of Raw Red Sweet Peppers contain 1.9 times more Carbohydrate, 6.8 times more Sugars and 9.4 times more Fructose than Cooked Broccoli Raab.
• 14 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in 14 ounces.