Comparing Nutrients in 5 ounces Broccoli Raab VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Broccoli Raab	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	9.97% 7.23g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	9.3% 83.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	30.3% 0.39mg	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	29.4% 118μg	8.15% 32.6μg	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	32% 28.6mg	382% 344mg	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	15.3% 2.3mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	17% 20.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	27.4% 0.25mg	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	38% 3.03mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	14.6% 0.34mg	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	14.8% 103mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Green Hot Chili Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Green Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Green Hot Chili Peppers:

• 5 ounces of Broccoli Raab have 2.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 15.7 times more Vitamin K than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain 1.6 times more Vitamin B6 and 12 times more Vitamin C than Raw Broccoli Raab.
• 5 ounces of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Green Hot Chili Peppers:

• 5 ounces of Broccoli Raab have 6 times more Calcium, 1.8 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Sodium and 2.6 times more Zinc than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain 4.1 times more Copper and 1.7 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Green Hot Chili Peppers contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Green Hot Chili Peppers lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Green Hot Chili Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 37.8 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain 3.3 times more Carbohydrate and 13.4 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Green Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Green Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in five ounces.