Comparing Nutrients in 5 ounces Boiled Red Sweet Peppers VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Red Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	8.6% 6.22g	0.74% 0.54g	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	NA	0.33% 0.24g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	23% 208μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	18.6% 0.24mg	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	5.67% 22.7μg	29.4% 118μg	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	269% 242mg	32% 28.6mg	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	15.6% 2.34mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	6.6% 0.06mg	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	8.15% 0.65mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	24.3% 0.56mg	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	3.64% 25.5mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Sweet Peppers VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Sweet Peppers vs Broccoli Raab:

• 5 ounces of Boiled Red Sweet Peppers have 1.4 times more Vitamin B6 and 8.5 times more Vitamin C than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 5.2 times more Vitamin B9 and 43.9 times more Vitamin K than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Broccoli Raab provide similar amounts of Vitamin A and Vitamin E per five ounces.
• 5 ounces of Boiled Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled and Drained Red Sweet Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Sweet Peppers vs Broccoli Raab:

• 5 ounces of Boiled Red Sweet Peppers have 1.5 times more Copper than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 12 times more Calcium, 4.7 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 16.5 times more Sodium and 6.4 times more Zinc than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Broccoli Raab contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Red Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Red Sweet Peppers as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Sweet Peppers have 2.4 times more Carbohydrate and 11.6 times more Sugars than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 18.9 times more Omega 3, 2.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Red Sweet Peppers.
• 5 ounces of Boiled Red Sweet Peppers provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Red Sweet Peppers as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.