Comparing Nutrients in 7 ounces Boiled BroccoliVS Serrano Peppers

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Serrano Peppers

18%

10%

72%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Serrano Peppers

2.4%69.5kcal

Energy

2.2%63.5kcal

69.5 kcalvs63.5 kcal

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

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0.84%0.81g

Fat

0.9%0.87g

0.81 gvs0.87 g

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

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0.49%0.16g

Saturated Fat

0.37%0.12g

0.16 gvs0.12 g

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

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14.8%0.24g

Omega 3

0.74%0.012g

0.24 gvs0.012 g

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

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0.6%0.1g

Omega 6

2.52%0.43g

0.1 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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11%14.2g

Carbohydrate

10.2%13.3g

14.2 gvs13.3 g

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

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3.8%2.76g

Sugars

10.5%7.6g

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

2.76 gvs7.6 g

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

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2.03%1.47g

Fructose

≤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]

1.47 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.16g

Sucrose

0.16 gvsNA g

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

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17.2%6.55g

Fiber

19.3%7.34g

6.55 gvs7.34 g

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

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8.43%4.72g

Protein

6.17%3.45g

4.72 gvs3.45 g

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

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Vitamins

Boiled Broccolivs Serrano Peppers

17%153μg

Vitamin A

10.4%93μg

RAE, retinol activity equivalents

153 μgvs93 μg

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

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10.4%0.13mg

Vitamin B1

8.93%0.11mg

Thiamine

0.13 mgvs0.11 mg

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

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18.8%0.24mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.24 mgvs0.16 mg

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

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6.86%1.1mg

Vitamin B3

19%3.05mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3.05 mg

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

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24.4%1.22mg

Vitamin B5

7.94%0.4mg

Pantothenic acid

1.22 mgvs0.4 mg

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

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30.5%0.4mg

Vitamin B6

77%1mg

Pyridoxine

0.4 mgvs1 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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53.6%214μg

Vitamin B9

11.4%45.6μg

Folates and Folic Acid

214 μgvs45.6 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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143%129mg

Vitamin C

99%89mg

Ascorbic acid

129 mgvs89 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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19%2.88mg

Vitamin E

9.13%1.37mg

Tocopherols and Tocotrienols

2.88 mgvs1.37 mg

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

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233%280μg

Vitamin K

19.5%23.4μg

Phytomenadione or phylloquinone

280 μgvs23.4 μg

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

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Minerals

Boiled Broccolivs Serrano Peppers

7.94%79.4mg

Calcium

2.2%22mg

79.4 mgvs22 mg

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

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13.5%0.12mg

Copper

28.4%0.26mg

0.12 mgvs0.26 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

21.3%1.7mg

1.33 mgvs1.7 mg

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

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9.92%41.7mg

Magnesium

10.4%43.7mg

41.7 mgvs43.7 mg

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

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16.7%0.38mg

Manganese

16%0.37mg

0.38 mgvs0.37 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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19%133mg

Phosphorus

11.3%79.4mg

133 mgvs79.4 mg

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

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17%581mg

Potassium

18%605mg

581 mgvs605 mg

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

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5.77%3.18μg

Selenium

1.44%0.79μg

3.18 μgvs0.79 μg

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

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5.42%81.4mg

Sodium

1.32%20mg

81.4 mgvs20 mg

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

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8.1%0.89mg

Zinc

4.7%0.52mg

0.89 mgvs0.52 mg

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

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4.8%177g

Water

4.84%179g

177 gvs179 g

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

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Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Serrano Peppers:

Boiled and Drained Broccoli has 1.6 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B5, 4.7 times more Vitamin B9, 1.4 times more Vitamin C, 2.1 times more Vitamin E and 12 times more Vitamin K than Raw Serrano Peppers.
While Raw Serrano Peppers contain 2.8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Serrano Peppers have similar amounts of Vitamin B1 per 7 oz.
Both Boiled and Drained Broccoli as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Serrano Peppers:

Boiled and Drained Broccoli has 3.6 times more Calcium, 1.7 times more Phosphorus, 4 times more Selenium, 4.1 times more Sodium and 1.7 times more Zinc than Raw Serrano Peppers.
While Raw Serrano Peppers contain 2.1 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Serrano Peppers have similar amounts of Magnesium, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Broccoli has 19.8 times more Omega 3 and 1.4 times more Protein than Raw Serrano Peppers.
While Raw Serrano Peppers contain 4.2 times more Omega 6 and 2.8 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Serrano Peppers have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
Both Boiled and Drained Broccoli as well as Raw Serrano Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliSerrano PeppersVS Frozen Chopped BroccoliBoiled BroccoliVS Dried Ancho PeppersSerrano PeppersVS Dried Ancho Peppers

Compare Foods

Comparing Nutrients in 7 ounces Boiled BroccoliVS Serrano Peppers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: