Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Cooked Broccoli Raab	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.9% 113kcal	49% 1424kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	240% 312g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	254% 97g	38g per day for Men 19-50 years
Protein	31% 17.4g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	114% 1030μg	1947% 17522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	454% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	432% 518μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	53.5% 535mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	700% 6.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	72% 5.76mg	590% 47mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	423% 14379mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	58.4% 875mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	99% 11mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Dried Red Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Dried Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Broccoli Raab has 2.2 times more Vitamin K than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains 17 times more Vitamin A, 7.1 times more Vitamin B1, 8.6 times more Vitamin B2, 3.7 times more Vitamin B3, 10.1 times more Vitamin B6, 3.2 times more Vitamin B9, 51.4 times more Vitamin C and 1.6 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dried Red Sweet Peppers provide similar amounts of Vitamin B5 per one pound.
• Both Cooked Broccoli Raab as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 45.7 times more Water than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains 18.5 times more Copper, 8.2 times more Iron, 7 times more Magnesium, 5 times more Manganese, 4 times more Phosphorus, 9.2 times more Potassium, 2.8 times more Selenium, 3.4 times more Sodium and 4.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dried Red Sweet Peppers contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 1.4 times more Omega 3 than Dried Red Sweet Peppers.
• While 1 lb of Freeze-dried Red Sweet Peppers contains 12.6 times more Energy, 5.8 times more Fat, 47.2 times more Omega 6, 22 times more Carbohydrate, 65.8 times more Sugars, 7.6 times more Fiber and 4.7 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6