Comparing Nutrients in 1 kilogram Broccoli VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	47% 61g	130g per day for Men 19-50 years
Sugars	23.4% 17g	44% 32g	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	9.38% 6.8g	20.7% 15g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	31.6% 12g	38g per day for Men 19-50 years
Protein	50.4% 28g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	179% 2.33mg	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	158% 630μg	40% 160μg	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	991% 892mg	827% 744mg	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	52% 7.8mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	72.2% 0.65mg	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	91% 7.3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 919g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Boiled Green Sweet Peppers with Salt:

• Raw Broccoli has 1.3 times more Vitamin A, 1.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 7.3 times more Vitamin B5, 3.9 times more Vitamin B9, 1.6 times more Vitamin E and 10.4 times more Vitamin K than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin C per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Boiled Green Sweet Peppers with Salt:

• Raw Broccoli has 5.2 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 8.3 times more Selenium and 3.4 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.3 times more Copper and 7.2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Energy, 6.3 times more Omega 3, 2.2 times more Fiber and 3.1 times more Protein than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.9 times more Sugars and 2.2 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.