Comparing Nutrients in 1 kilogram Boiled Broccoli VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Boiled Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	12% 350kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	131% 128g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	48.7% 15.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	484% 7.75g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	291% 49.4g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	19% 14g	59% 42.8g	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	32% 23g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.6g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	42.5% 24g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	153% 1380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	280% 3.64mg	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	5% 20μg	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	1809% 1628mg	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	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	40% 400mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	19% 0.17mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	50% 1.15mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24% 893g	21.3% 790g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Sauteed Red Sweet Peppers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Sauteed Red Sweet Peppers:

• 1 kilogram of Boiled Broccoli has 2.5 times more Vitamin B5, 54 times more Vitamin B9 and 8.6 times more Vitamin K than Sauteed Red Sweet Peppers.
• While 1 kg of Sauteed Red Sweet Peppers contains 1.8 times more Vitamin A, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Sauteed Red Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Sauteed Red Sweet Peppers:

• 1 kilogram of Boiled Broccoli has 5.7 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium and 3 times more Zinc than Sauteed Red Sweet Peppers.
• Both Boiled Broccoli and Sauteed Red Sweet Peppers contain similar levels of Water per one kilogram.
• 1 kilogram of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.8 times more Fiber and 2.3 times more Protein than Sauteed Red Sweet Peppers.
• While 1 kg of Sauteed Red Sweet Peppers contains 3.8 times more Energy, 31.1 times more Fat, 19.7 times more Saturated Fat, 6.5 times more Omega 3, 96.9 times more Omega 6, 3.1 times more Sugars and 3.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Sauteed Red Sweet Peppers offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sauteed Red Sweet Peppers provide inadequate amounts of Protein