Comparing Nutrients in 14 ounces Broccoli VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Black Pepper	13%	9%	78%

Macro Nutrients

	Broccoli	Black Pepper	Recommended Dietary Allowance
Energy	4.65% 135kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	195% 254g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 0.079g	g per day for Men 19-50 years
Fiber	27% 10.3g	264% 100g	38g per day for Men 19-50 years
Protein	20% 11g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Black Pepper	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Black Pepper	Recommended Dietary Allowance
Calcium	18.7% 187mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	587% 5.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	155% 5275mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.34% 49.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.7 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Black Pepper Spices have similar amounts of Vitamin A per 14 oz.
• Both Raw 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 Broccoli vs Black Pepper:

• Raw Broccoli has 1.7 times more Sodium and 7.2 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 9.4 times more Calcium, 27.1 times more Copper, 13.3 times more Iron, 8.1 times more Magnesium, 60.7 times more Manganese, 2.4 times more Phosphorus, 4.2 times more Potassium, 2 times more Selenium and 2.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.7 times more Sugars than Black Pepper Spices.
• While Black Pepper Spices contain 7.4 times more Energy, 8.8 times more Fat, 12.2 times more Saturated Fat, 2.4 times more Omega 3, 14.2 times more Omega 6, 9.6 times more Carbohydrate, 9.7 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.