Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Red Sweet Peppers

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Red Sweet Peppers: 1786g

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

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Red Sweet Peppers	11%	6%	83%

Macro Nutrients

	Boiled Broccoli	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	92% 120g	130g per day for Men 19-50 years
Sugars	27.4% 20g	108% 78.4g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	60.7% 34g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	122% 1100μg	292% 2625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	87.8% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	320% 4.16mg	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	386% 1543μg	71.4% 286μg	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	1030% 927mg	3393% 3054mg	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	138% 20.7mg	196% 29.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Calcium	57% 571mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	89.3% 2.05mg	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	137% 957mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	87% 2964mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	44.3% 1641g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled Red Sweet Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Red Sweet Peppers?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Red Sweet Peppers:

• 500 calories of Boiled Broccoli have 3.3 times more Vitamin B2, 6.2 times more Vitamin B5, 5.4 times more Vitamin B9 and 22.1 times more Vitamin K than Boiled Red Sweet Peppers.
• While 500 kcal of Boiled and Drained Red Sweet Peppers contain 2.4 times more Vitamin A, 1.5 times more Vitamin B6, 3.3 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Red Sweet Peppers provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Red Sweet Peppers:

• 500 calories of Boiled Broccoli have 3.6 times more Calcium, 1.7 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium, 16.4 times more Sodium and 3 times more Zinc than Boiled Red Sweet Peppers.
• While 500 kcal of Boiled and Drained Red Sweet Peppers contain 1.3 times more Copper and 1.3 times more Water than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Red Sweet Peppers contain similar levels of Iron per 500 calories.
• 500 calories of Boiled Red Sweet Peppers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 9.5 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Boiled Red Sweet Peppers.
• While 500 kcal of Boiled and Drained Red Sweet Peppers contain 2.4 times more Omega 6 and 3.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Red Sweet Peppers offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6