Comparing Nutrients in 300 calories Broccoli VS Canned Green Sweet Peppers with Liquids

Weight per 300 calories

• Broccoli: 882g
• Canned Green Sweet Peppers with Liquids: 1667g

Broccoli has 1.9 times more energy per 100g than Canned Green Sweet Peppers with Liquids. It has low energy density when compared to other foods. Canned Green Sweet Peppers Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Canned Green Sweet Peppers with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Broccoli	Canned Green Sweet Peppers with Liquids	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	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	14.3% 2.43g	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	50% 65g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	52.6% 20g	38g per day for Men 19-50 years
Protein	44.4% 25g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	228% 2.97mg	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	66.7% 267μg	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	861% 775mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	41.5% 415mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	241% 2.17mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	116% 2.67mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	71.6% 2433mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1521% 22817mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21.3% 788g	41% 1521g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Canned Green Sweet Peppers with Liquids:

• Raw Broccoli has 2.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin C per 300 kcal.
• Both Raw Broccoli as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Canned Green Sweet Peppers with Liquids:

• Raw Broccoli has 1.7 times more Phosphorus, 4.4 times more Selenium and 1.2 times more Zinc than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.6 times more Calcium, 5 times more Copper, 2.1 times more Iron, 1.4 times more Manganese, 78.4 times more Sodium and 1.9 times more Water than Raw Broccoli.
• Both Raw Broccoli and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.3 times more Saturated Fat, 2.2 times more Omega 3 and 1.9 times more Protein than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.5 times more Fat and 5.6 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.