Comparing Nutrients in 1 pound Broccoli VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Broccoli	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	5.3% 154kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	80.8% 78.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	46.2% 14.8g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	206% 35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	198% 257g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	64.7% 47g	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	325% 123g	38g per day for Men 19-50 years
Protein	23% 12.8g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1049% 9439μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	855% 11mg	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	120% 481μg	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	385% 347mg	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	902% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	304% 364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	21.3% 213mg	67% 671mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	188% 1.7mg	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	442% 35.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	164% 689mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	394% 9.07mg	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	190% 1329mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	269% 9135mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	11% 405g	0.99% 36.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Red or Cayenne Pepper:

• Raw Broccoli has 1.3 times more Vitamin K than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 67.1 times more Vitamin A, 4.6 times more Vitamin B1, 7.9 times more Vitamin B2, 13.6 times more Vitamin B3, 14 times more Vitamin B6, 1.7 times more Vitamin B9 and 38.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Red or Cayenne Pepper Spice have similar amounts of Vitamin C per 1 lb.
• Both Raw Broccoli as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Red or Cayenne Pepper:

• Raw Broccoli has 11.1 times more Water than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 3.1 times more Calcium, 7.6 times more Copper, 10.7 times more Iron, 7.2 times more Magnesium, 9.5 times more Manganese, 4.4 times more Phosphorus, 6.4 times more Potassium, 3.5 times more Selenium and 6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Red or Cayenne Pepper Spice have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Red or Cayenne Pepper Spice contains 9.4 times more Energy, 46.7 times more Fat, 28.6 times more Saturated Fat, 10.5 times more Omega 3, 157.3 times more Omega 6, 8.5 times more Carbohydrate, 6.1 times more Sugars, 10.5 times more Fiber and 4.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.