Comparing Nutrients in 100 grams Boiled Broccoli VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Black Pepper	13%	9%	78%

Macro Nutrients

	Boiled Broccoli	Black Pepper	Recommended Dietary Allowance
Energy	1.2% 35kcal	8.66% 251kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.36% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	49% 64g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.88% 0.64g	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	1.02% 0.74g	0.32% 0.23g	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	% 0.49g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.02g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	66.6% 25.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Black Pepper	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	22.4% 0.29mg	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	27% 108μg	4.25% 17μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	6.93% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	136% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Black Pepper	Recommended Dietary Allowance
Calcium	4% 40mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0.86% 34.2μg	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	8.38% 0.67mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	554% 12.8mg	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	9.57% 67mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Black Pepper:

• Boiled and Drained Broccoli has 2.9 times more Vitamin A, 6.4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Black Pepper Spices have similar amounts of Vitamin K per 100 g.
• Both Boiled and Drained Broccoli as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Black Pepper:

• Boiled and Drained Broccoli has 2.1 times more Sodium and 7.2 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 11.1 times more Calcium, 21.8 times more Copper, 14.5 times more Iron, 8.1 times more Magnesium, 65.7 times more Manganese, 2.4 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Selenium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Black Pepper Spices have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.2 times more Sugars and 3.2 times more Fructose than Black Pepper Spices.
• While Black Pepper Spices contain 7.2 times more Energy, 8 times more Fat, 17.6 times more Saturated Fat, 1.3 times more Omega 3, 13.6 times more Omega 6, 8.9 times more Carbohydrate, 7.7 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.