Comparing Nutrients in 100 calories Green Sweet PeppersVS Boiled Broccoli

Weight per 100 calories

Green Sweet Peppers

500g

Boiled Broccoli

286g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Raw Green Sweet Peppers, which is low in comparison to other foods. Green Sweet Peppers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Green Sweet Peppers

15%

78%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Green Sweet Peppersvs Boiled Broccoli

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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0.88%0.85g

Fat

1.2%1.17g

0.85 gvs1.17 g

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

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0.91%0.29g

Saturated Fat

0.71%0.23g

0.29 gvs0.23 g

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

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2.5%0.04g

Omega 3

21.3%0.34g

0.04 gvs0.34 g

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

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1.6%0.27g

Omega 6

0.86%0.15g

0.27 gvs0.15 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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18%23g

Carbohydrate

15.8%20.5g

23 gvs20.5 g

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

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16.6%12g

Sugars

5.48%3.97g

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

12 gvs3.97 g

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

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7.72%5.6g

Fructose

2.9%2.1g

≤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]

5.6 gvs2.1 g

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

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%5.8g

Glucose

%1.4g

5.8 gvs1.4 g

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

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%0.55g

Sucrose

%0.23g

0.55 gvs0.23 g

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

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22.4%8.5g

Fiber

25%9.43g

8.5 gvs9.43 g

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

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7.68%4.3g

Protein

12%6.8g

4.3 gvs6.8 g

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

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Vitamins

Green Sweet Peppersvs Boiled Broccoli

10%90μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

90 μgvs220 μg

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

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23.8%0.29mg

Vitamin B1

15%0.18mg

Thiamine

0.29 mgvs0.18 mg

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

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10.8%0.14mg

Vitamin B2

27%0.35mg

Riboflavin

0.14 mgvs0.35 mg

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

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15%2.4mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.58 mg

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

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9.9%0.5mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.5 mgvs1.76 mg

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

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86%1.12mg

Vitamin B6

44%0.57mg

Pyridoxine

1.12 mgvs0.57 mg

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

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0%0μg

Vitamin B7

Biotin

0 μgvsNA μg

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

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12.5%50μg

Vitamin B9

77%309μg

Folates and Folic Acid

50 μgvs309 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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447%402mg

Vitamin C

206%185mg

Ascorbic acid

402 mgvs185 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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12.3%1.85mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

1.85 mgvs4.14 mg

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

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31%37μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

37 μgvs403 μg

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

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Minerals

Green Sweet Peppersvs Boiled Broccoli

5%50mg

Calcium

11.4%114mg

50 mgvs114 mg

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

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36.7%0.33mg

Copper

19.4%0.17mg

0.33 mgvs0.17 mg

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

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0.25%10μg

Fluoride

0.29%11.4μg

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

10 μgvs11.4 μg

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

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21.3%1.7mg

Iron

24%1.9mg

1.7 mgvs1.9 mg

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

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12%50mg

Magnesium

14.3%60mg

50 mgvs60 mg

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

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26.5%0.61mg

Manganese

24%0.55mg

0.61 mgvs0.55 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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14.3%100mg

Phosphorus

27.3%191mg

100 mgvs191 mg

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

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25.7%875mg

Potassium

24.6%837mg

875 mgvs837 mg

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

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0%0μg

Selenium

8.3%4.57μg

0 μgvs4.57 μg

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

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1%15mg

Sodium

7.8%117mg

15 mgvs117 mg

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

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5.9%0.65mg

Zinc

11.7%1.3mg

0.65 mgvs1.3 mg

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

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12.7%469g

Water

6.9%255g

469 gvs255 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 Green Sweet Peppers vs Boiled Broccoli:

Raw Green Sweet Peppers have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Vitamin A, 2.5 times more Vitamin B2, 3.6 times more Vitamin B5, 6.2 times more Vitamin B9, 2.2 times more Vitamin E and 10.9 times more Vitamin K than Raw Green Sweet Peppers.
Both Raw Green Sweet Peppers as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Green Sweet Peppers have 1.9 times more Copper and 1.8 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.3 times more Calcium, 1.9 times more Phosphorus, more Selenium, 7.8 times more Sodium and 2 times more Zinc than Raw Green Sweet Peppers.
Both Raw Green Sweet Peppers and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Manganese and Potassium per 100 kcal.
Both Raw Green Sweet Peppers as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Green Sweet Peppers have 1.9 times more Omega 6, 3 times more Sugars and 2.6 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Fat, 8.5 times more Omega 3 and 1.6 times more Protein than Raw Green Sweet Peppers.
Both Raw Green Sweet Peppers and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Raw Green Sweet Peppers as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Green Sweet PeppersVS Boiled Green Sweet PeppersBoiled BroccoliVS Boiled Green Sweet PeppersGreen Sweet PeppersVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Green Sweet PeppersVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: