Comparing Nutrients in 7 ounces Broccoli Raab VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Broccoli Raab	Hungarian Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	5.22% 2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	16.4% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Hungarian Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	25.4% 0.23mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	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	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Hungarian Peppers per 7 oz

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

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

• 7 ounces of Broccoli Raab have 3.2 times more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9, 3.4 times more Vitamin E and 22.6 times more Vitamin K than Hungarian Peppers.
• While 7 oz of Raw Hungarian Peppers contain 3 times more Vitamin B6 and 4.6 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Hungarian Peppers provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Broccoli Raab as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 9 times more Calcium, 4.7 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 33 times more Sodium and 2.6 times more Zinc than Hungarian Peppers.
• While 7 oz of Raw Hungarian Peppers contain 2.7 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Hungarian Peppers contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Hungarian Peppers lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Hungarian Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 17.2 times more Omega 3, 2.7 times more Fiber and 4 times more Protein than Hungarian Peppers.
• While 7 oz of Raw Hungarian Peppers contain 2.4 times more Carbohydrate and 9.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Hungarian Peppers provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Raw Hungarian Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Hungarian Peppers

What are the health benefits of Broccoli Raab compared to Hungarian Peppers?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Hungarian peppers are rich in vitamin C and capsaicin, which may have anti-inflammatory and metabolism-boosting properties. Both are nutritious choices, but broccoli raab offers a wider range of nutrients.

Can I lose weight easier by eating more Broccoli Raab or Hungarian Peppers?

Both broccoli raab and Hungarian peppers are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is particularly beneficial for weight loss as it is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants. It also contains compounds that may help boost metabolism and promote fat loss. Including a variety of vegetables in your diet, including both broccoli raab and Hungarian peppers, can help support weight loss efforts.

Should I eat more Broccoli Raab or more Hungarian Peppers to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Both broccoli raab and Hungarian peppers are nutritious options, but Hungarian peppers are higher in protein content. Therefore, incorporating more Hungarian peppers into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

What is the environmental impact of producing Broccoli Raab compared to Hungarian Peppers?

Broccoli Raab generally has a lower environmental impact compared to Hungarian Peppers. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is typically grown more locally in many regions, reducing the carbon footprint associated with transportation.