Comparing Nutrients in 7 ounces Boiled Broccoli VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Boiled Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.17% 0.2g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11% 4.17g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	17% 153μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	23% 91μg	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	282% 253mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	3.75% 0.034mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.95% 183g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and 28.8 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2 times more Vitamin A, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Red Sweet Peppers have similar amounts of Vitamin B1 and Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Red Sweet Peppers:

• Boiled and Drained Broccoli has 5.7 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, 16 times more Selenium, 10.3 times more Sodium and 1.8 times more Zinc than Raw Red Sweet Peppers.
• Both Boiled and Drained Broccoli and Raw Red Sweet Peppers have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.3 times more Energy, 2.1 times more Omega 3, 1.6 times more Fiber and 2.4 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 3 times more Sugars and 3.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Red Sweet Peppers have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.