Comparing Nutrients in 1 kilogram Paprika VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Paprika	Boiled Broccoli	Recommended Dietary Allowance
Energy	97% 2820kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	67% 21.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	283% 4.53g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	430% 73g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	415% 540g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	143% 103g	19% 14g	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	93% 67g	10.2% 7.4g	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	% 26.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 0.8g	g per day for Men 19-50 years
Fiber	918% 349g	87% 33g	38g per day for Men 19-50 years
Protein	253% 141g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Paprika	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2737% 24630μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	275% 3.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	946% 12.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	629% 101mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	502% 25mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1647% 21.4mg	154% 2mg	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	123% 490μg	270% 1080μg	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	10% 9mg	721% 649mg	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	1940% 291mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Boiled Broccoli	Recommended Dietary Allowance
Calcium	229% 2290mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	792% 7.13mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	2643% 211mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	691% 16mg	84.3% 1.94mg	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	449% 3140mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	671% 22800mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	394% 43.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	3.04% 112g	24% 893g	3700g per day for Men 19-50 years

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

• Paprika Spice has 32 times more Vitamin A, 5.2 times more Vitamin B1, 10 times more Vitamin B2, 18.2 times more Vitamin B3, 4.1 times more Vitamin B5, 10.7 times more Vitamin B6 and 20.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B9, 72.1 times more Vitamin C and 1.8 times more Vitamin K than Paprika Spice.
• Both Paprika Spice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Paprika vs Boiled Broccoli:

• Paprika Spice has 5.7 times more Calcium, 11.7 times more Copper, 31.6 times more Iron, 8.5 times more Magnesium, 8.2 times more Manganese, 4.7 times more Phosphorus, 7.8 times more Potassium, 3.9 times more Selenium, 1.7 times more Sodium and 9.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Water than Paprika Spice.

Comparison of macro-nutrients per 1 kilogram:

• Paprika Spice has 8.1 times more Energy, 31.4 times more Fat, 27.1 times more Saturated Fat, 3.8 times more Omega 3, 143.4 times more Omega 6, 7.5 times more Carbohydrate, 7.4 times more Sugars, 9.1 times more Fructose, 10.6 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Paprika Spice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.