Comparing Nutrients in 14 ounces Broccoli VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.35% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	19.3% 14g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	158% 2.05mg	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	62.5% 250μg	52.6% 210μg	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	393% 354mg	410% 369mg	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	20.6% 3.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	50.7% 0.46mg	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	36.2% 2.9mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	35.2% 0.81mg	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	37.4% 262mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Hungarian Peppers:

• Raw Broccoli has 2.1 times more Vitamin B2, 2.8 times more Vitamin B5, 1.6 times more Vitamin E and 10.3 times more Vitamin K than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 1.3 times more Vitamin A, 1.7 times more Vitamin B3 and 3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Raw Hungarian Peppers have similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Broccoli as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Hungarian Peppers:

• Raw Broccoli has 3.9 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium, 8.3 times more Selenium, 33 times more Sodium and 1.4 times more Zinc than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 2.3 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Hungarian Peppers have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 5.7 times more Omega 3, 2.6 times more Fiber and 3.5 times more Protein than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 4.7 times more Omega 6 and 2.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Hungarian Peppers have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Broccoli as well as Raw Hungarian Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.