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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Broccoli Raab	Red 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	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.9% 0.32g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	10.4% 7.5g	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	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	55% 0.72mg	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	226% 204mg	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	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	15.3% 153mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	20.3% 0.18mg	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	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	11.5% 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	14.8% 103mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.4% 456mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.37% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Red 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 Red Hot Chili Peppers:

• 5 ounces of Broccoli Raab have 2.7 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 16 times more Vitamin K than Red Hot Chili Peppers.
• While 5 oz of Raw Red Hot Chili Peppers contain 3 times more Vitamin B6 and 7.1 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Red Hot Chili Peppers provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Broccoli Raab as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Broccoli Raab have 7.7 times more Calcium, 2.1 times more Iron, 2.1 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Sodium and 3 times more Zinc than Red Hot Chili Peppers.
• While 5 oz of Raw Red Hot Chili Peppers contain 3.1 times more Copper and 1.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Red Hot Chili Peppers contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Red Hot Chili Peppers lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Red Hot Chili Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 17.2 times more Omega 3, 1.8 times more Fiber and 1.7 times more Protein than Red Hot Chili Peppers.
• While 5 oz of Raw Red Hot Chili Peppers contain 3.1 times more Carbohydrate and 13.9 times more Sugars than Raw Broccoli Raab.
• 5 ounces of Red Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Red Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in five ounces.