Comparing Nutrients in 1 kilogram Broccoli VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	11.7% 340kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	131% 128g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	48.7% 15.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	484% 7.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 0.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	50.4% 28g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	153% 1380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	47% 470mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	19% 0.17mg	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	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	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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

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

• Raw Broccoli has 1.3 times more Vitamin B1, 2.3 times more Vitamin B5, 31.5 times more Vitamin B9 and 6.2 times more Vitamin K than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 4.5 times more Vitamin A, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin C and 4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Sauteed Red Sweet Peppers have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Broccoli as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 6.7 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Sodium and 2.7 times more Zinc than Sauteed Red Sweet Peppers.
• Both Raw Broccoli and Sauteed Red Sweet Peppers have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Fiber and 2.7 times more Protein than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 3.9 times more Energy, 34.5 times more Fat, 13.7 times more Saturated Fat, 12.3 times more Omega 3, 100.9 times more Omega 6, 2.5 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Sauteed Red Sweet Peppers have similar amounts of Carbohydrate per 1 kg.
• Both Raw Broccoli as well as Sauteed Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.