Comparing Nutrients in 1 pound Boiled Broccoli VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Boiled Broccoli	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	5.47% 159kcal	49% 1424kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	39% 6.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	240% 312g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	255% 185g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	254% 97g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	39% 349μg	1947% 17522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	454% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	776% 10mg	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	122% 490μg	260% 1039μg	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	327% 294mg	9576% 8618mg	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	44% 6.58mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	432% 518μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	18% 181mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	700% 6.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	590% 47mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	374% 8.6mg	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	43.4% 304mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	423% 14379mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	58.4% 875mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	99% 11mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Dried Red Sweet Peppers:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B5 and 1.2 times more Vitamin K than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 50.2 times more Vitamin A, 19 times more Vitamin B1, 9.8 times more Vitamin B2, 13.4 times more Vitamin B3, 11.1 times more Vitamin B6, 2.1 times more Vitamin B9, 29.3 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Dried Red Sweet Peppers:

• Boiled and Drained Broccoli has 44.6 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 3.4 times more Calcium, 22.8 times more Copper, 15.5 times more Iron, 9 times more Magnesium, 9.8 times more Manganese, 4.9 times more Phosphorus, 10.8 times more Potassium, 2.3 times more Selenium, 4.7 times more Sodium and 5.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Red Sweet Peppers contain 9 times more Energy, 7.3 times more Fat, 5.7 times more Saturated Fat, 28.7 times more Omega 6, 9.6 times more Carbohydrate, 29.3 times more Sugars, 6.5 times more Fiber and 7.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Freeze-dried Red Sweet Peppers have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.