Comparing Nutrients in 100 grams 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	0.76% 22kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	5.8% 4.2g	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	0.23% 0.17g	3.1% 2.26g	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	% 0.1g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	17.4% 157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.42% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.8% 83μg	11.5% 46μg	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	22.4% 20mg	142% 128mg	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	11% 1.62mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	11% 108mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	1.9% 0.017mg	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	26.8% 2.14mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	4.87% 0.11mg	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	10.4% 73mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Red Sweet Peppers per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Red Sweet Peppers:

• 100 grams 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 100 g 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 100 grams.
• Both Raw Broccoli Raab as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Red Sweet Peppers:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.