Comparing Nutrients in 1 pound Red Sweet Peppers VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	9.94% 13g	130g per day for Men 19-50 years
Sugars	26.3% 19g	2.38% 1.72g	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	14% 10.3g	1.06% 0.77g	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	% 8.8g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8% 4.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	79% 712μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 209μg	94% 376μg	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	644% 579mg	102% 92mg	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	47.8% 7.17mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	21% 0.19mg	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	24.4% 1.95mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	78% 1.8mg	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	17% 118mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Sweet Peppers has 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9 and 45.7 times more Vitamin K than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Broccoli Raab provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per one pound.
• Both Raw Red Sweet Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Broccoli Raab contains 15.4 times more Calcium, 2.5 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 8.3 times more Sodium and 3.1 times more Zinc than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Broccoli Raab contain similar levels of Potassium and Water per one pound.
• 1 pound of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Red Sweet Peppers as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Sweet Peppers has 2.1 times more Carbohydrate, 11.1 times more Sugars and 13.3 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.4 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Raw Red Sweet Peppers.
• 1 pound of Red Sweet Peppers provide inadequate amounts of Protein
• Both Raw Red Sweet Peppers as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.