Comparing Nutrients in 500 calories Broccoli VS Sauteed Green Sweet Peppers

Weight per 500 calories

• Broccoli: 1471g
• Sauteed Green Sweet Peppers: 431g

Sauteed Green Sweet Peppers have 3.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Sauteed Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	21.4% 6.85g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14% 18g	130g per day for Men 19-50 years
Sugars	34.5% 25g	13% 9.35g	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	6.42% 4.66g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.2g	20.4% 7.76g	38g per day for Men 19-50 years
Protein	74% 41.5g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	6.7% 60.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	65% 0.84mg	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	2.16% 8.62μg	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	848% 763mg	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	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	76.5% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	69% 691mg	3.45% 34.5mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	8.14% 0.073mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	8.2% 34.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	11.6% 0.27mg	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	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	17% 578mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	4.9% 73.3mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Sauteed Green Sweet Peppers:

• Raw Broccoli has 7.6 times more Vitamin A, 5.8 times more Vitamin B1, 8.3 times more Vitamin B2, 3.7 times more Vitamin B3, 17.6 times more Vitamin B5, 3 times more Vitamin B6, 107.5 times more Vitamin B9, 1.7 times more Vitamin C, 1.9 times more Vitamin E and 16.3 times more Vitamin K than Sauteed Green Sweet Peppers.
• Both Raw Broccoli as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Sauteed Green Sweet Peppers:

• Raw Broccoli has 20 times more Calcium, 9.8 times more Copper, 8.3 times more Iron, 9 times more Magnesium, 11.6 times more Manganese, 15 times more Phosphorus, 8 times more Potassium, 14.2 times more Selenium, 6.6 times more Sodium, 23.3 times more Zinc and 3.7 times more Water than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 5.4 times more Carbohydrate, 2.7 times more Sugars, 2.1 times more Fructose, 4.9 times more Fiber and 12.3 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 9.4 times more Fat, 4.1 times more Saturated Fat, 3.6 times more Omega 3 and 30.7 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Sauteed Green Sweet Peppers have similar amounts of Energy per 500 kcal.
• Both Raw Broccoli as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.