Comparing Nutrients in 100 calories Boiled BroccoliVS Boiled Green Sweet Peppers

Weight per 100 calories

Boiled Broccoli

286g

Boiled Green Sweet Peppers

357g

Boiled Broccoli has 1.3 times more energy per 100g than Boiled Green Sweet Peppers. It has low energy density when compared to other foods. Boiled and Drained Green Sweet Peppers having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Boiled Green Sweet Peppers?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled Green Sweet Peppers

11%

83%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled Green Sweet Peppers

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

0.74%0.71g

1.17 gvs0.71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.32%0.1g

0.23 gvs0.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g

Omega 3

2.23%0.036g

0.34 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g

Omega 6

2%0.34g

0.15 gvs0.34 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g

Carbohydrate

18.4%24g

20.5 gvs24 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g

Sugars

15.7%11.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.97 gvs11.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g

Fructose

7.4%5.36g

≤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]

2.1 gvs5.36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

%5.54g

1.4 gvs5.54 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g

Sucrose

%0.54g

0.23 gvs0.54 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g

Fiber

11.3%4.3g

9.43 gvs4.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

5.87%3.3g

6.8 gvs3.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Boiled Green Sweet Peppers

24.4%220μg

Vitamin A

9.13%82μg

RAE, retinol activity equivalents

220 μgvs82 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

17.6%0.21mg

Thiamine

0.18 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

8.24%0.11mg

Riboflavin

0.35 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg

Vitamin B3

10.6%1.7mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs1.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg

Vitamin B5

5.64%0.28mg

Pantothenic acid

1.76 mgvs0.28 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B6

64%0.83mg

Pyridoxine

0.57 mgvs0.83 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg

Vitamin B9

14.3%57μg

Folates and Folic Acid

309 μgvs57 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg

Vitamin C

295%266mg

Ascorbic acid

185 mgvs266 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

4.14 mgvs1.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

403 μgvs35 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Boiled Green Sweet Peppers

11.4%114mg

Calcium

3.2%32mg

114 mgvs32 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg

Copper

25.8%0.23mg

0.17 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

11.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

20.5%1.64mg

1.9 mgvs1.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

8.5%35.7mg

60 mgvs35.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

18%0.41mg

0.55 mgvs0.41 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg

Phosphorus

9.2%64.3mg

191 mgvs64.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg

Potassium

17.4%593mg

837 mgvs593 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg

Selenium

1.95%1.07μg

4.57 μgvs1.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.8%117mg

Sodium

0.48%7.14mg

117 mgvs7.14 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

3.9%0.43mg

1.3 mgvs0.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g

Water

8.87%328g

255 gvs328 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Boiled Green Sweet Peppers:

Boiled and Drained Broccoli has 2.7 times more Vitamin A, 3.3 times more Vitamin B2, 6.2 times more Vitamin B5, 5.4 times more Vitamin B9, 2.3 times more Vitamin E and 11.5 times more Vitamin K than Boiled and Drained Green Sweet Peppers.
While Boiled and Drained Green Sweet Peppers contain 1.5 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Green Sweet Peppers have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Boiled Green Sweet Peppers:

Boiled and Drained Broccoli has 3.6 times more Calcium, 1.7 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium, 16.4 times more Sodium and 3 times more Zinc than Boiled and Drained Green Sweet Peppers.
While Boiled and Drained Green Sweet Peppers contain 1.3 times more Copper and 1.3 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Green Sweet Peppers have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has 1.6 times more Fat, 9.5 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Boiled and Drained Green Sweet Peppers.
While Boiled and Drained Green Sweet Peppers contain 2.4 times more Omega 6, 2.9 times more Sugars and 2.5 times more Fructose than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Green Sweet Peppers have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled Green Sweet PeppersVS Frozen Chopped BroccoliBoiled BroccoliVS Canned Green Sweet Peppers with LiquidsBoiled Green Sweet PeppersVS Canned Green Sweet Peppers with Liquids

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Boiled Green Sweet Peppers

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Boiled Green Sweet Peppers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: