Comparing Nutrients in 14 ounces Broccoli VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Paprika	15%	30%	55%

Macro Nutrients

	Broccoli	Paprika	Recommended Dietary Allowance
Energy	4.65% 135kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	171% 29g	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	165% 214g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 3.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	365% 139g	38g per day for Men 19-50 years
Protein	20% 11g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Paprika	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Paprika	Recommended Dietary Allowance
Calcium	18.7% 187mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	314% 2.83mg	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	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	36.2% 0.83mg	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	37.4% 262mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	156% 17mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.2% 44.6g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B9, 99.1 times more Vitamin C and 1.3 times more Vitamin K than Paprika Spice.
• While Paprika Spice contains 79.5 times more Vitamin A, 4.6 times more Vitamin B1, 10.5 times more Vitamin B2, 15.7 times more Vitamin B3, 4.4 times more Vitamin B5, 12.2 times more Vitamin B6 and 37.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Paprika:

• Raw Broccoli has 7.9 times more Water than Paprika Spice.
• While Paprika Spice contains 4.9 times more Calcium, 14.6 times more Copper, 29 times more Iron, 8.5 times more Magnesium, 7.6 times more Manganese, 4.8 times more Phosphorus, 7.2 times more Potassium, 2.5 times more Selenium, 2.1 times more Sodium and 10.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Paprika Spice contains 8.3 times more Energy, 34.8 times more Fat, 18.8 times more Saturated Fat, 7.2 times more Omega 3, 149.3 times more Omega 6, 8.1 times more Carbohydrate, 6.1 times more Sugars, 9.9 times more Fructose, 13.4 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.