Comparing Nutrients in 7 ounces Boiled Broccoli VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Paprika	15%	30%	55%

Macro Nutrients

	Boiled Broccoli	Paprika	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	85.4% 14.5g	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	28.3% 20.5g	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	2.03% 1.47g	18.4% 13.3g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	182% 69.3g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Paprika	Recommended Dietary Allowance
Vitamin A	17% 153μg	543% 4888μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	327% 4.25mg	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	24.3% 97μg	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	2% 1.8mg	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	385% 57.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Paprika	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	157% 1.4mg	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	524% 42mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	137% 3.16mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	133% 4525mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.6% 22.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 2.2 times more Vitamin B9, 72.1 times more Vitamin C and 1.8 times more Vitamin K than Paprika Spice.
• While Paprika Spice contains 32 times more Vitamin A, 5.2 times more Vitamin B1, 10 times more Vitamin B2, 18.2 times more Vitamin B3, 4.1 times more Vitamin B5, 10.7 times more Vitamin B6 and 20.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Paprika:

• Boiled and Drained Broccoli has 7.9 times more Water than Paprika Spice.
• While Paprika Spice contains 5.7 times more Calcium, 11.7 times more Copper, 31.6 times more Iron, 8.5 times more Magnesium, 8.2 times more Manganese, 4.7 times more Phosphorus, 7.8 times more Potassium, 3.9 times more Selenium, 1.7 times more Sodium and 9.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Paprika Spice contains 8.1 times more Energy, 31.4 times more Fat, 27.1 times more Saturated Fat, 3.8 times more Omega 3, 143.4 times more Omega 6, 7.5 times more Carbohydrate, 7.4 times more Sugars, 9.1 times more Fructose, 10.6 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.