Comparing Nutrients in 1 kilogram Black Pepper VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Black Pepper	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	86.6% 2510kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	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	492% 640g	24% 31g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1.5g	g per day for Men 19-50 years
Fiber	666% 253g	73.7% 28g	38g per day for Men 19-50 years
Protein	186% 104g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	30% 270μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	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	0% 0mg	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	69.3% 10.4mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	443% 4430mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	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	226% 1580mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Pepper 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 Black Pepper vs Cooked Broccoli Raab:

• 1 kilogram of Black Pepper has 1.3 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 8.4 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 4.2 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 1.6 times more Vitamin K than Black Pepper Spices.
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• Both Black Pepper Spices as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Pepper vs Cooked Broccoli Raab:

• 1 kilogram of Black Pepper has 3.8 times more Calcium, 17.7 times more Copper, 7.6 times more Iron, 6.3 times more Magnesium, 33.6 times more Manganese, 1.9 times more Phosphorus, 3.9 times more Potassium, 3.8 times more Selenium and 2.2 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.8 times more Sodium and 7.3 times more Water than Black Pepper Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Pepper has 10 times more Energy, 6.3 times more Fat, 15.6 times more Saturated Fat, 22.4 times more Omega 6, 20.5 times more Carbohydrate, 9 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Omega 3 than Black Pepper Spices.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6