Comparing Nutrients in 300 calories Dried Red Sweet PeppersVS Broccoli

Weight per 300 calories

Dried Red Sweet Peppers

96g

Broccoli

882g

Dried Red Sweet Peppers have 9.2 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dried Red Sweet Peppers or Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Red Sweet Peppers

19%

74%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Dried Red Sweet Peppersvs 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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2.95%2.87g

Fat

3.37%3.26g

2.87 gvs3.26 g

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

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1.33%0.43g

Saturated Fat

3.14%1g

0.43 gvs1 g

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

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8.66%0.14g

Omega 3

34.7%0.56g

0.14 gvs0.56 g

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

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8.2%1.4g

Omega 6

2.54%0.43g

1.4 gvs0.43 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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50.5%65.6g

Carbohydrate

45%58.6g

65.6 gvs58.6 g

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

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53.7%39g

Sugars

20.7%15g

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

39 gvs15 g

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

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Fructose

8.28%6g

≤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]

NA gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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53.6%20.4g

Fiber

60.4%23g

20.4 gvs23 g

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

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30.5%17g

Protein

44.4%25g

17 gvs25 g

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

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Vitamins

Dried Red Sweet Peppersvs Broccoli

410%3691μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

3691 μgvs274 μg

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

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96%1.15mg

Vitamin B1

52.2%0.63mg

Thiamine

1.15 mgvs0.63 mg

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

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88%1.15mg

Vitamin B2

79.4%1.03mg

Riboflavin

1.15 mgvs1.03 mg

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

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44%7.07mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

7.07 mgvs5.64 mg

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

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9.32%0.47mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.47 mgvs5.06 mg

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

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163%2.12mg

Vitamin B6

119%1.54mg

Pyridoxine

2.12 mgvs1.54 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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54.7%219μg

Vitamin B9

139%556μg

Folates and Folic Acid

219 μgvs556 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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2017%1815mg

Vitamin C

875%787mg

Ascorbic acid

1815 mgvs787 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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25.5%3.82mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

3.82 mgvs6.9 mg

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

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91%109μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

109 μgvs896 μg

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

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Minerals

Dried Red Sweet Peppersvs Broccoli

13%128mg

Calcium

41.5%415mg

128 mgvs415 mg

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

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147%1.33mg

Copper

48%0.43mg

1.33 mgvs0.43 mg

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

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Fluoride

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

NA μgvsNA μg

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

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124%9.94mg

Iron

80.5%6.44mg

9.94 mgvs6.44 mg

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

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42.8%180mg

Magnesium

44%185mg

180 mgvs185 mg

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

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79%1.8mg

Manganese

80.6%1.85mg

1.8 mgvs1.85 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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44.6%312mg

Phosphorus

83%582mg

312 mgvs582 mg

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

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89%3029mg

Potassium

82%2788mg

3029 mgvs2788 mg

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

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6.43%3.54μg

Selenium

40%22μg

3.54 μgvs22 μg

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

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12.3%184mg

Sodium

19.4%291mg

184 mgvs291 mg

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

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21%2.3mg

Zinc

33%3.6mg

2.3 mgvs3.6 mg

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

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0.052%1.9g

Water

21.3%788g

1.9 gvs788 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 Dried Red Sweet Peppers vs Broccoli:

Freeze-dried Red Sweet Peppers have 13.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Broccoli.
While Raw Broccoli contains 10.8 times more Vitamin B5, 2.5 times more Vitamin B9, 1.8 times more Vitamin E and 8.2 times more Vitamin K than Freeze-dried Red Sweet Peppers.
Both Freeze-dried Red Sweet Peppers and Raw Broccoli have similar amounts of Vitamin B2 per 300 kcal.
Both Freeze-dried Red Sweet Peppers as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Red Sweet Peppers vs Broccoli:

Freeze-dried Red Sweet Peppers have 3.1 times more Copper and 1.5 times more Iron than Raw Broccoli.
While Raw Broccoli contains 3.2 times more Calcium, 1.9 times more Phosphorus, 6.2 times more Selenium, 1.6 times more Sodium, 1.6 times more Zinc and 412.4 times more Water than Freeze-dried Red Sweet Peppers.
Both Freeze-dried Red Sweet Peppers and Raw Broccoli have similar amounts of Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Freeze-dried Red Sweet Peppers have 3.2 times more Omega 6 and 2.6 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Saturated Fat, 4 times more Omega 3 and 1.5 times more Protein than Freeze-dried Red Sweet Peppers.
Both Freeze-dried Red Sweet Peppers and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
Both Freeze-dried Red Sweet Peppers as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Red Sweet PeppersVS Canned Yellow Snap BeansBroccoliVS Canned Yellow Snap BeansDried Red Sweet PeppersVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Dried Red Sweet PeppersVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Red Sweet Peppers or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: