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

Macros Ratio

	Protein	Fat	Carbs
Red Hot Chili Peppers	16%	8%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Hot Chili Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	13.8% 400kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	22% 28.5g	130g per day for Men 19-50 years
Sugars	73% 53g	5.24% 3.8g	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	NA	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	71% 27g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Red Hot Chili Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	53.3% 480μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	389% 5.06mg	132% 1.7mg	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	57.5% 230μg	208% 830μg	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	1597% 1437mg	224% 202mg	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	46% 6.9mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Hot Chili Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	46.7% 0.42mg	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	129% 10.3mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	172% 3.95mg	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	61.4% 430mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23.8% 880g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Hot Chili Peppers has 3 times more Vitamin B6 and 7.1 times more Vitamin C than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.7 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 16 times more Vitamin K than Raw Red Hot Chili Peppers.
• Both Red Hot Chili Peppers and Broccoli Raab provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Red Hot Chili Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Hot Chili Peppers has 3.1 times more Copper and 1.6 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.7 times more Calcium, 2.1 times more Iron, 2.1 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Sodium and 3 times more Zinc than Raw Red Hot Chili Peppers.
• Both Red Hot Chili Peppers and Broccoli Raab contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Red Hot Chili Peppers lack sufficient amounts of Calcium
• Both Raw Red Hot Chili Peppers as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Hot Chili Peppers has 3.1 times more Carbohydrate and 13.9 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 17.2 times more Omega 3, 1.8 times more Fiber and 1.7 times more Protein than Raw Red Hot Chili Peppers.
• 1 kilogram of Red Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Raw Red Hot Chili Peppers as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.