Comparing Nutrients in 300 calories Boiled Broccoli VS Red Sweet Peppers

Weight per 300 calories

• Boiled Broccoli: 857g
• Red Sweet Peppers: 1154g

Boiled Broccoli has 1.3 times more energy per 100g than Red Sweet Peppers. It has low energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Boiled Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	67% 48.5g	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	8.75% 6.34g	36% 26g	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	% 4.2g	% 22.4g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	201% 1812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.4% 4.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	231% 926μg	133% 531μg	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	618% 556mg	1637% 1473mg	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	83% 12.4mg	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	47% 56.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	34.3% 343mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	21.8% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	56% 1.3mg	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	82% 574mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	71.6% 2435mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	20.7% 765g	28.8% 1064g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Red Sweet Peppers:

• Boiled and Drained Broccoli has 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 21.4 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2.7 times more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 2.6 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Red Sweet Peppers have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Red Sweet Peppers:

• Boiled and Drained Broccoli has 4.2 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Selenium, 7.6 times more Sodium and 1.3 times more Zinc than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.4 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Red Sweet Peppers have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.6 times more Omega 3 and 1.8 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2.6 times more Omega 6, 4.1 times more Sugars and 4.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Red Sweet Peppers have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.