Comparing Nutrients in 1 kilogram Boiled Broccoli VS Canned Pimento

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Pimento	16%	10%	74%

Macro Nutrients

	Boiled Broccoli	Canned Pimento	Recommended Dietary Allowance
Energy	12% 350kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	8.6% 1.46g	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	39.2% 51g	130g per day for Men 19-50 years
Sugars	19% 14g	37.4% 27g	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	50% 19g	38g per day for Men 19-50 years
Protein	42.5% 24g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Pimento	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	148% 1330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	165% 2.15mg	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	270% 1080μg	15% 60μg	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	943% 849mg	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	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Pimento	Recommended Dietary Allowance
Calcium	40% 400mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	54.4% 0.49mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	40% 0.92mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Canned Pimento:

• Boiled and Drained Broccoli has 3.7 times more Vitamin B1, 2.1 times more Vitamin B2, 61.6 times more Vitamin B5, 18 times more Vitamin B9, 2.1 times more Vitamin E and 17 times more Vitamin K than Canned Pimento.
• While Canned Pimento contains 1.7 times more Vitamin A and 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pimento have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Canned Pimento have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Canned Pimento:

• Boiled and Drained Broccoli has 6.7 times more Calcium, 1.2 times more Copper, 3.5 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium, 2.9 times more Sodium and 2.4 times more Zinc than Canned Pimento.
• While Canned Pimento contains 2.5 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pimento have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.5 times more Energy, 7.9 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Canned Pimento.
• While Canned Pimento contains 1.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Pimento have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.