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

Macros Ratio

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

Macro Nutrients

	Dried Red Sweet Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	49% 1424kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	39% 6.63g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	11% 14g	130g per day for Men 19-50 years
Sugars	255% 185g	3.88% 2.8g	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	NA	1.5% 1.1g	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	NA	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	254% 97g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	145% 81g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1947% 17522μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	454% 5.44mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	776% 10mg	76.8% 1mg	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	260% 1039μg	80.5% 322μg	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	9576% 8618mg	186% 168mg	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	121% 18mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	432% 518μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	60.8% 608mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	700% 6.3mg	37.8% 0.34mg	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	590% 47mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	75% 1.72mg	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	212% 1483mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	423% 14379mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	58.4% 875mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dried Red Sweet Peppers has 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.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Vitamin K than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• Both Freeze-dried Red Sweet Peppers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dried Red Sweet Peppers has 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.
• While 1 lb of Cooked Broccoli Raab contains 45.7 times more Water than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Broccoli Raab contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Red Sweet Peppers has 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.
• While 1 lb of Cooked Broccoli Raab contains 1.4 times more Omega 3 than Freeze-dried Red Sweet Peppers.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6