Comparing Nutrients in 1 kilogram Boiled Broccoli VS Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Boiled Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	12% 350kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	67.8% 88g	130g per day for Men 19-50 years
Sugars	19% 14g	73% 53g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	39.5% 15g	38g per day for Men 19-50 years
Protein	42.5% 24g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	77.8% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	389% 5.06mg	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	270% 1080μg	57.5% 230μg	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	721% 649mg	1597% 1437mg	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	97% 14.5mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	81.3% 1.87mg	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	96% 670mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 893g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Red Hot Chili Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Red Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Red Hot Chili Peppers:

• 1 kilogram of Boiled Broccoli has 1.6 times more Vitamin A, 1.4 times more Vitamin B2, 3.1 times more Vitamin B5, 4.7 times more Vitamin B9, 2.1 times more Vitamin E and 10.1 times more Vitamin K than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 2.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Red Hot Chili Peppers provide similar amounts of Vitamin B1 per one kilogram.
• Both Boiled and Drained Broccoli as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Red Hot Chili Peppers:

• 1 kilogram of Boiled Broccoli has 2.9 times more Calcium, 1.6 times more Phosphorus, 3.2 times more Selenium, 4.6 times more Sodium and 1.7 times more Zinc than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 2.1 times more Copper and 1.5 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Red Hot Chili Peppers contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Red Hot Chili Peppers lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 10.8 times more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Red Hot Chili Peppers.
• While 1 kg of Raw Red Hot Chili Peppers contains 3.8 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Red Hot Chili Peppers offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Red Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in one kilogram.