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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Cooked Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	21% 27.4g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	26.3% 19g	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	14% 10.3g	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	% 8.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	31% 17.4g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	114% 1030μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.5% 322μg	52% 209μg	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	644% 579mg	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	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	53.5% 535mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	8.57% 0.077mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	22% 0.51mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of 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 Red Sweet Peppers:

• 1 pound of Cooked Broccoli Raab has 1.4 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, 1.6 times more Vitamin E and 52.2 times more Vitamin K than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 1.3 times more Vitamin B6 and 3.5 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Raw 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 Red Sweet Peppers:

• 1 pound of Cooked Broccoli Raab has 16.9 times more Calcium, 4.4 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium, 14 times more Sodium and 2.2 times more Zinc than Red Sweet Peppers.
• Both Cooked Broccoli Raab and Red Sweet Peppers contain similar levels of Water per one pound.
• 1 pound of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 3.6 times more Omega 3, 1.3 times more Fiber and 3.9 times more Protein than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 1.9 times more Carbohydrate, 6.8 times more Sugars and 9.4 times more Fructose than Cooked Broccoli Raab.
• 1 pound of Red Sweet Peppers provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in one pound.