Comparing Nutrients in 300 calories Broccoli VS Banana Pepper

Weight per 300 calories

• Broccoli: 882g
• Banana Pepper: 1111g

Broccoli has 1.3 times more energy per 100g than Banana Pepper. It has low energy density when compared to other foods. Raw Banana Pepper having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Banana Pepper?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Broccoli	Banana Pepper	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	20.7% 15g	30% 21.7g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	99% 37.8g	38g per day for Men 19-50 years
Protein	44.4% 25g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Banana Pepper	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	21% 189μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	86.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	59% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	305% 3.97mg	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	139% 556μg	80.6% 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	875% 787mg	1021% 919mg	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	46% 6.9mg	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Banana Pepper	Recommended Dietary Allowance
Calcium	41.5% 415mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	116% 1.04mg	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	80.5% 6.44mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	48.3% 1.1mg	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	83% 582mg	50.8% 356mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	83.7% 2844mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	21.3% 788g	27.6% 1020g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Banana Pepper:

• Raw Broccoli has 1.4 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 8.5 times more Vitamin K than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.4 times more Vitamin B1, 2.4 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Raw Banana Pepper have similar amounts of Vitamin C and Vitamin E per 300 kcal.
• Both Raw Broccoli as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Banana Pepper:

• Raw Broccoli has 2.7 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 6.6 times more Selenium, 2 times more Sodium and 1.3 times more Zinc than Raw Banana Pepper.
• While Raw Banana Pepper contains 2.4 times more Copper and 1.3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw Banana Pepper have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.9 times more Saturated Fat, 16.7 times more Omega 3 and 1.3 times more Protein than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.5 times more Fat, 6.2 times more Omega 6, 1.4 times more Sugars and 1.6 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Banana Pepper have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.