Comparing Nutrients in 1 pound Broccoli VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Black Pepper	13%	9%	78%

Macro Nutrients

	Broccoli	Black Pepper	Recommended Dietary Allowance
Energy	5.3% 154kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	223% 290g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4% 2.9g	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	1.44% 1.04g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.091g	g per day for Men 19-50 years
Fiber	31% 11.8g	302% 115g	38g per day for Men 19-50 years
Protein	23% 12.8g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Black Pepper	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	102% 1.3mg	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	19.3% 77μg	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	0% 0mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	619% 743μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Black Pepper	Recommended Dietary Allowance
Calcium	21.3% 213mg	201% 2009mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	670% 6.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	551% 44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	2515% 58mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	177% 6028mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11% 405g	1.53% 56.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Black Pepper:

• Raw Broccoli has 3.7 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Black Pepper Spices have similar amounts of Vitamin A per 1 lb.
• Both Raw Broccoli as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Black Pepper:

• Raw Broccoli has 1.7 times more Sodium and 7.2 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 9.4 times more Calcium, 27.1 times more Copper, 13.3 times more Iron, 8.1 times more Magnesium, 60.7 times more Manganese, 2.4 times more Phosphorus, 4.2 times more Potassium, 2 times more Selenium and 2.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2.7 times more Sugars than Black Pepper Spices.
• While Black Pepper Spices contain 7.4 times more Energy, 8.8 times more Fat, 12.2 times more Saturated Fat, 2.4 times more Omega 3, 14.2 times more Omega 6, 9.6 times more Carbohydrate, 9.7 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.