Comparing Nutrients in 7 ounces Broccoli Raab VS Green Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Broccoli Raab	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	14% 10g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	42.4% 0.55mg	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	41% 165μg	11.4% 45.6μg	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	44.5% 40mg	535% 481mg	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	21.4% 3.2mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	23.6% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	38.4% 0.35mg	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	53% 4.25mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	20.4% 0.47mg	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	20.7% 145mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Green Hot Chili Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Green Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Green Hot Chili Peppers:

• 7 ounces of Broccoli Raab have 2.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 15.7 times more Vitamin K than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain 1.6 times more Vitamin B6 and 12 times more Vitamin C than Raw Broccoli Raab.
• 7 ounces of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Green Hot Chili Peppers:

• 7 ounces of Broccoli Raab have 6 times more Calcium, 1.8 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Sodium and 2.6 times more Zinc than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain 4.1 times more Copper and 1.7 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Green Hot Chili Peppers contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Green Hot Chili Peppers lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Green Hot Chili Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 37.8 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Green Hot Chili Peppers.
• While 7 oz of Raw Green Hot Chili Peppers contain 3.3 times more Carbohydrate and 13.4 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Green Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Green Hot Chili Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Green Hot Chili Peppers

What are the health benefits of Broccoli Raab compared to Green Hot Chili Peppers?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber, calcium, and iron. It supports immune function, bone health, and digestion. Green hot chili peppers are high in vitamin C and capsaicin, which may aid in metabolism and reduce inflammation. Both are nutritious choices, but broccoli raab offers a wider range of vitamins and minerals for overall health.

Can I lose weight easier by eating more Broccoli Raab or Green Hot Chili Peppers?

Both broccoli raab and green hot chili peppers can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli raab is a better choice as it is a nutrient-dense vegetable that is rich in vitamins, minerals, and antioxidants. It can help you feel full and satisfied while providing essential nutrients for overall health. Green hot chili peppers can also aid in weight loss due to their metabolism-boosting properties from capsaicin, but they are not as nutritionally dense as broccoli raab. Incorporating a variety of vegetables in your diet, including broccoli raab, can support your weight loss goals.

Should I eat more Broccoli Raab or more Green Hot Chili Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both broccoli raab and green hot chili peppers are nutritious choices, but broccoli raab is higher in protein and also provides important vitamins and minerals that support muscle growth. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can help you reach your muscle-building goals.

What is the environmental impact of producing Broccoli Raab compared to Green Hot Chili Peppers?

Broccoli raab generally has a lower environmental impact compared to green hot chili peppers. Broccoli raab requires less water and land to grow, and typically has a lower carbon footprint. Additionally, broccoli raab is often grown locally in many regions, reducing the emissions associated with transportation. Overall, choosing broccoli raab over green hot chili peppers can be a more sustainable choice for the environment.