Comparing Nutrients in 1 pound Broccoli VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	5.3% 154kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	33% 43g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	32% 23g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	29.7% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	97% 1.26mg	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	71.4% 286μg	26% 104μg	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	450% 405mg	1222% 1100mg	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	23.6% 3.54mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	21.3% 213mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	87.7% 0.79mg	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	41.4% 3.3mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	46.7% 1.08mg	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	42.8% 299mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Green Hot Chili Peppers:

• Raw Broccoli has 1.3 times more Vitamin B2, 9.4 times more Vitamin B5, 2.7 times more Vitamin B9 and 7.1 times more Vitamin K than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 1.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.7 times more Vitamin C than Raw Broccoli.
• Both Raw Broccoli and Raw Green Hot Chili Peppers have similar amounts of Vitamin E per 1 lb.
• Both Raw Broccoli as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Green Hot Chili Peppers:

• Raw Broccoli has 2.6 times more Calcium, 1.4 times more Phosphorus, 5 times more Selenium, 4.7 times more Sodium and 1.4 times more Zinc than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 3.6 times more Copper and 1.6 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Green Hot Chili Peppers have similar amounts of Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 12.6 times more Omega 3, 1.7 times more Fiber and 1.4 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 1.4 times more Carbohydrate and 3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Green Hot Chili Peppers have similar amounts of Energy per 1 lb.
• Both Raw Broccoli as well as Raw Green Hot Chili Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.