Comparing Nutrients in 7 ounces Broccoli Raab VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Broccoli Raab	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	17% 2.9g	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	105% 136g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	112% 81g	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	111% 42.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	852% 7666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	339% 4.4mg	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	114% 454μg	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	4189% 3770mg	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	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	306% 2.76mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	164% 3.76mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Red Sweet Peppers per 7 oz

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

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

• 7 ounces of Broccoli Raab have 2 times more Vitamin K than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 29.5 times more Vitamin A, 7.4 times more Vitamin B1, 9.3 times more Vitamin B2, 6.1 times more Vitamin B3, 1.5 times more Vitamin B5, 13 times more Vitamin B6, 2.8 times more Vitamin B9, 94.1 times more Vitamin C and 2.5 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 46.3 times more Water than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 33.1 times more Copper, 4.9 times more Iron, 8.5 times more Magnesium, 4.8 times more Manganese, 4.5 times more Phosphorus, 16.2 times more Potassium, 3.7 times more Selenium, 5.8 times more Sodium and 3.1 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Red Sweet Peppers contain similar levels of Calcium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.3 times more Omega 3 than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 14.3 times more Energy, 6.1 times more Fat, 50.4 times more Omega 6, 24.1 times more Carbohydrate, 107.3 times more Sugars, 7.9 times more Fiber and 5.6 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Dried Red Sweet Peppers

What are the health benefits of Broccoli Raab compared to Dried Red Sweet Peppers?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants that help reduce inflammation and support overall health. Dried red sweet peppers are a good source of vitamin C and antioxidants, but they may not offer the same range of nutrients as broccoli raab. Overall, both can be part of a healthy diet, but broccoli raab may provide a wider array of health benefits.

Can I lose weight easier by eating more Broccoli Raab or Dried Red Sweet Peppers?

Both broccoli raab and dried red sweet 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 lower in calories and higher in fiber compared to dried red sweet peppers. Including more broccoli raab in your diet can help you feel fuller for longer, support digestion, and aid in weight loss efforts.

Should I eat more Broccoli Raab or more Dried Red Sweet Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more Broccoli Raab as it is a good source of protein, vitamins, and minerals that can support muscle growth and recovery. Dried Red Sweet Peppers may not provide as much protein or essential nutrients for muscle building compared to Broccoli Raab.

What is the environmental impact of producing Broccoli Raab compared to Dried Red Sweet Peppers?

Broccoli Raab typically has a lower environmental impact compared to Dried Red Sweet Peppers. Broccoli Raab is a leafy green vegetable that requires less water, land, and resources to grow compared to peppers. Additionally, broccoli raab is usually grown locally in many regions, reducing transportation emissions. However, it's important to consider factors such as farming practices, transportation, and packaging when assessing the overall environmental impact of food production.