Comparing Nutrients in 1 kilogram Red Sweet Peppers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Red Sweet Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	24% 31g	130g per day for Men 19-50 years
Sugars	58% 42g	8.55% 6.2g	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	31% 22.6g	3.3% 2.4g	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	% 19.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	174% 1570μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.2% 4.27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	178% 710μg	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	1419% 1277mg	411% 370mg	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	105% 16mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	7% 70mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	83.3% 0.75mg	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	53.8% 4.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	165% 3.8mg	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	37% 260mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 922g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sweet Peppers VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Red Sweet Peppers has 1.3 times more Vitamin B6 and 3.5 times more Vitamin C than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, 1.6 times more Vitamin E and 52.2 times more Vitamin K than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Cooked Broccoli Raab contains 16.9 times more Calcium, 4.4 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium, 14 times more Sodium and 2.2 times more Zinc than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Sweet Peppers has 1.9 times more Carbohydrate, 6.8 times more Sugars and 9.4 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.6 times more Omega 3, 1.3 times more Fiber and 3.9 times more Protein than Raw Red Sweet Peppers.
• 1 kilogram of Red Sweet Peppers provide inadequate amounts of Protein
• Both Raw Red Sweet Peppers as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.