Comparing Nutrients in 500 calories Broccoli VS Hungarian Peppers

Weight per 500 calories

• Broccoli: 1471g
• Hungarian Peppers: 1724g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Broccoli or Hungarian Peppers?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	89% 116g	130g per day for Men 19-50 years
Sugars	34.5% 25g	84% 61g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	74% 41.5g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	686% 8.9mg	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	232% 926μg	228% 914μg	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	1458% 1312mg	1780% 1602mg	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	76.5% 11.5mg	55% 8.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Calcium	69% 691mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	220% 2mg	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	134% 10.7mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	153% 3.5mg	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	139% 971mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	102% 3483mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	9.4% 5.17μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	42.6% 1578g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Hungarian Peppers:

• Raw Broccoli has 1.8 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin E and 8.8 times more Vitamin K than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 1.6 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Raw Hungarian Peppers have similar amounts of Vitamin B9 and Vitamin C per 500 kcal.
• Both Raw Broccoli as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Hungarian Peppers:

• Raw Broccoli has 3.3 times more Calcium, 1.4 times more Iron, 1.9 times more Phosphorus, 1.3 times more Potassium, 7.1 times more Selenium and 28.1 times more Sodium than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 2.8 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Hungarian Peppers have similar amounts of Magnesium, Manganese, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2.1 times more Saturated Fat, 4.9 times more Omega 3, 2.2 times more Fiber and 3 times more Protein than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 1.3 times more Fat, 5.5 times more Omega 6 and 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Hungarian Peppers have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Raw Hungarian Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.