Comparing Nutrients in 1 kilogram Black Pepper VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Black Pepper	Broccoli Raab	Recommended Dietary Allowance
Energy	86.6% 2510kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	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	492% 640g	22% 28.5g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	% 1g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1.1g	g per day for Men 19-50 years
Fiber	666% 253g	71% 27g	38g per day for Men 19-50 years
Protein	186% 104g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	30% 270μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	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	42.5% 170μg	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	0% 0mg	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	69.3% 10.4mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Broccoli Raab	Recommended Dietary Allowance
Calcium	443% 4430mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	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	226% 1580mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.37% 125g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Broccoli Raab per 1 kg

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

• 1 kilogram of Black Pepper has 1.4 times more Vitamin B2, 4.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4.9 times more Vitamin A, 1.5 times more Vitamin B1, 4.9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 1.4 times more Vitamin K than Black Pepper Spices.
• Both Black Pepper and Broccoli Raab provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• Both Black Pepper Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Black Pepper has 4.1 times more Calcium, 31.7 times more Copper, 4.5 times more Iron, 7.8 times more Magnesium, 32.3 times more Manganese, 2.2 times more Phosphorus, 6.8 times more Potassium, 4.9 times more Selenium and 1.5 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.7 times more Sodium and 7.4 times more Water than Black Pepper Spices.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Pepper has 11.4 times more Energy, 6.7 times more Fat, 16.8 times more Saturated Fat, 23.9 times more Omega 6, 22.4 times more Carbohydrate, 9.4 times more Fiber and 3.3 times more Protein than Broccoli Raab.
• Both Black Pepper and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6