Comparing Nutrients in 7 ounces Boiled Broccoli VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Boiled Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	9.66% 7g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	17% 153μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	79% 1.03mg	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	53.6% 214μg	26.3% 105μg	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	143% 129mg	205% 184mg	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	19% 2.88mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	16.4% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Hungarian Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	17.6% 0.4mg	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	19% 133mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Hungarian Peppers:

• Boiled and Drained Broccoli has 1.9 times more Vitamin A, 2.2 times more Vitamin B2, 3 times more Vitamin B5, 2 times more Vitamin B9, 3 times more Vitamin E and 14.3 times more Vitamin K than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Hungarian Peppers:

• Boiled and Drained Broccoli has 3.3 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium, 5.3 times more Selenium, 41 times more Sodium and 1.5 times more Zinc than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 1.9 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Hungarian Peppers have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.2 times more Energy, 10.8 times more Omega 3, 3.3 times more Fiber and 3 times more Protein than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 4.5 times more Omega 6 and 2.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Hungarian Peppers have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Hungarian Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.