Comparing Nutrients in 7 ounces Broccoli Raab VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	9.2% 12g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 3.85g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.36g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	3.75% 0.034mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.95% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of 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 Red Sweet Peppers:

• 7 ounces of Broccoli Raab have 3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B9 and 45.7 times more Vitamin K than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Red Sweet Peppers provide similar amounts of Vitamin A, Vitamin B5 and Vitamin E per seven ounces.
• Both Raw Broccoli Raab as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 15.4 times more Calcium, 2.5 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 8.3 times more Sodium and 3.1 times more Zinc than Red Sweet Peppers.
• Both Broccoli Raab and Red Sweet Peppers contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Raw Broccoli Raab as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.4 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 2.1 times more Carbohydrate, 11.1 times more Sugars and 13.3 times more Fructose than Raw Broccoli Raab.
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Red Sweet Peppers

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

Broccoli raab is a good source of vitamins A, C, and K, as well as calcium, iron, and fiber. Red sweet peppers are high in vitamin C and antioxidants. Both vegetables offer unique health benefits, so it's beneficial to include a variety of vegetables in your diet for overall health and nutrition.

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

Both broccoli raab and 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 for weight loss as it is lower in calories and higher in fiber compared to red sweet peppers. Broccoli raab is also a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of vegetables, including broccoli raab, into your diet can help you achieve your weight loss goals.

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

Both broccoli raab and red sweet peppers are excellent choices for muscle gain due to their high nutrient content. Broccoli raab is a good source of iron, calcium, and vitamin C, which are important for muscle function and recovery. Red sweet peppers are rich in vitamin C, which can help with collagen production and muscle repair. To support muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Incorporating both broccoli raab and red sweet peppers into your meals can help provide the necessary nutrients for muscle development.

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

Broccoli Raab generally has a lower environmental impact compared to Red Sweet Peppers. Broccoli Raab requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, Broccoli Raab tends to have a shorter growing period, which further reduces its environmental footprint.