Comparing Nutrients in 300 calories Sauteed Green Sweet PeppersVS Boiled Broccoli

Weight per 300 calories

Sauteed Green Sweet Peppers

259g

Boiled Broccoli

857g

Sauteed Green Sweet Peppers have 3.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Sauteed Green Sweet Peppers or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Sauteed Green Sweet Peppers

84%

14%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Sauteed Green Sweet Peppersvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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31.6%30.6g

Fat

3.62%3.5g

30.6 gvs3.5 g

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

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13%4.1g

Saturated Fat

2.1%0.68g

4.1 gvs0.68 g

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

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124%2g

Omega 3

63.8%1g

2 gvs1 g

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

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78%13.3g

Omega 6

2.57%0.44g

13.3 gvs0.44 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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8.4%11g

Carbohydrate

47.3%61.5g

11 gvs61.5 g

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

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7.74%5.6g

Sugars

16.4%12g

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

5.6 gvs12 g

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

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3.85%2.8g

Fructose

8.75%6.34g

≤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]

2.8 gvs6.34 g

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

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%2.8g

Glucose

%4.2g

2.8 gvs4.2 g

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

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%0g

Sucrose

%0.69g

0 gvs0.69 g

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

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12.3%4.66g

Fiber

74.4%28.3g

4.66 gvs28.3 g

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

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3.6%2g

Protein

36.4%20.4g

2 gvs20.4 g

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

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Vitamins

Sauteed Green Sweet Peppersvs Boiled Broccoli

4.02%36.2μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

36.2 μgvs660 μg

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

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9.05%0.11mg

Vitamin B1

45%0.54mg

Thiamine

0.11 mgvs0.54 mg

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

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9.55%0.12mg

Vitamin B2

81%1.05mg

Riboflavin

0.12 mgvs1.05 mg

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

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9.4%1.5mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs4.74 mg

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

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5.74%0.29mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.29 mgvs5.3 mg

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

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39%0.51mg

Vitamin B6

132%1.7mg

Pyridoxine

0.51 mgvs1.7 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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1.3%5.17μg

Vitamin B9

231%926μg

Folates and Folic Acid

5.17 μgvs926 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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509%458mg

Vitamin C

618%556mg

Ascorbic acid

458 mgvs556 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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24%3.62mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

3.62 mgvs12.4 mg

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

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46%55μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

55 μgvs1209 μg

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

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Minerals

Sauteed Green Sweet Peppersvs Boiled Broccoli

2.07%20.7mg

Calcium

34.3%343mg

20.7 mgvs343 mg

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

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4.9%0.044mg

Copper

58%0.52mg

0.044 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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9.7%0.78mg

Iron

71.8%5.74mg

0.78 mgvs5.74 mg

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

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4.93%20.7mg

Magnesium

43%180mg

20.7 mgvs180 mg

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

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6.97%0.16mg

Manganese

72.3%1.66mg

0.16 mgvs1.66 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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5.54%38.8mg

Phosphorus

82%574mg

38.8 mgvs574 mg

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

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10%347mg

Potassium

74%2511mg

347 mgvs2511 mg

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

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2.82%1.55μg

Selenium

25%13.7μg

1.55 μgvs13.7 μg

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

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2.93%44mg

Sodium

23.4%351mg

44 mgvs351 mg

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

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1.4%0.16mg

Zinc

35%3.86mg

0.16 mgvs3.86 mg

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

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5.78%214g

Water

20.7%765g

214 gvs765 g

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

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Lets compare vitamin content per 300 calories of Sauteed Green Sweet Peppers vs Boiled Broccoli:

Boiled and Drained Broccoli contains 18.2 times more Vitamin A, 5 times more Vitamin B1, 8.5 times more Vitamin B2, 3.1 times more Vitamin B3, 18.4 times more Vitamin B5, 3.4 times more Vitamin B6, 179 times more Vitamin B9, 3.4 times more Vitamin E and 22 times more Vitamin K than Sauteed Green Sweet Peppers.
Both Sauteed Green Sweet Peppers and Boiled and Drained Broccoli have similar amounts of Vitamin C per 300 kcal.
Both Sauteed Green Sweet Peppers as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Green Sweet Peppers vs Boiled Broccoli:

Boiled and Drained Broccoli contains 16.6 times more Calcium, 11.9 times more Copper, 7.4 times more Iron, 8.7 times more Magnesium, 10.4 times more Manganese, 14.8 times more Phosphorus, 7.2 times more Potassium, 8.8 times more Selenium, 8 times more Sodium, 24.9 times more Zinc and 3.6 times more Water than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

Sauteed Green Sweet Peppers have 8.7 times more Fat, 6.1 times more Saturated Fat, 2 times more Omega 3 and 30.3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.6 times more Carbohydrate, 2.1 times more Sugars, 2.3 times more Fructose, 6.1 times more Fiber and 10.1 times more Protein than Sauteed Green Sweet Peppers.
Both Sauteed Green Sweet Peppers and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Sauteed Green Sweet Peppers as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sauteed Green Sweet PeppersVS Young PigeonpeasBoiled BroccoliVS Young PigeonpeasSauteed Green Sweet PeppersVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Sauteed Green Sweet PeppersVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Sauteed Green Sweet Peppers or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: