Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Pimento

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Pimento	16%	10%	74%

Macro Nutrients

	Boiled Broccoli	Canned Pimento	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.9% 0.66g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	17% 12.3g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Pimento	Recommended Dietary Allowance
Vitamin A	39% 349μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	75% 0.98mg	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	6.8% 27.2μg	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	428% 385mg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Pimento	Recommended Dietary Allowance
Calcium	18% 181mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	24.7% 0.22mg	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	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	18% 0.42mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Canned Pimento:

• Boiled and Drained Broccoli has 3.7 times more Vitamin B1, 2.1 times more Vitamin B2, 61.6 times more Vitamin B5, 18 times more Vitamin B9, 2.1 times more Vitamin E and 17 times more Vitamin K than Canned Pimento.
• While Canned Pimento contains 1.7 times more Vitamin A and 1.3 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pimento have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Broccoli as well as Canned Pimento have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Canned Pimento:

• Boiled and Drained Broccoli has 6.7 times more Calcium, 1.2 times more Copper, 3.5 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium, 2.9 times more Sodium and 2.4 times more Zinc than Canned Pimento.
• While Canned Pimento contains 2.5 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pimento have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.5 times more Energy, 7.9 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Canned Pimento.
• While Canned Pimento contains 1.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Pimento have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.