Comparing Nutrients in 7 ounces Broccoli VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	9.2% 12g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 3.85g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	11% 4.17g	38g per day for Men 19-50 years
Protein	10% 5.6g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	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	7.4% 0.81mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.95% 183g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 20.7 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 5.1 times more Vitamin A, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.4 times more Vitamin C and 2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 6.7 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 25 times more Selenium, 8.3 times more Sodium and 1.6 times more Zinc than Raw Red Sweet Peppers.
• Both Raw Broccoli and Raw Red Sweet Peppers have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.3 times more Energy, 1.2 times more Fiber and 2.8 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2.5 times more Sugars and 3.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Red Sweet Peppers have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Raw Broccoli as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.