# item.guide
Side-by-Side Comparison Vegetables & Leafy Greens

Red Bell Pepper (Raw Sweet Capsicum) vs. Curly Kale (Raw Brassica Greens)

Comparing 2 standards across 16 specifications. 16 key differences identified.

Comparing:
Red Bell Pepper (Raw Sweet Capsicum)
Curly Kale (Raw Brassica Greens)
Red Bell Pepper (Raw Sweet Capsicum) →

Per 100g raw red bell pepper, you get 31 kcal, 0.99g protein, 6.03g carbohydrates (2.1g fiber / 3.93g net carbs), 0.30g fat, 127.7mg Vitamin C (142% DV / Over double an orange), 157µg Vitamin A RAE (capsanthin carotenoids), and zero capsaicin heat.

View full Red Bell Pepper (Raw Sweet Capsicum) spec sheet →
Curly Kale (Raw Brassica Greens) →

Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.

View full Curly Kale (Raw Brassica Greens) spec sheet →

Specification Comparison Table

16 Parameters
Parameter / Spec
Red Bell Pepper (Raw Sweet Capsicum)
Curly Kale (Raw Brassica Greens)
Energy / Calories
31 kcal (130 kJ) kcal 35 kcal (146 kJ) kcal
Protein
0.99 g g 2.92 g g
Carbohydrates
6.03 g (Net Carbs: 3.93 g) g 4.42 g (Net Carbs: 0.32 g / Ultra-keto) g
Dietary Fiber
2.10 g g 4.10 g (93% of total carbs) g
Net Carbohydrates
3.93 g g 0.32 g g
Total Sugars
4.20 g (2.30g fructose, 1.90g glucose) g 0.99 g g
Total Fat
0.30 g g 1.49 g (Rich in alpha-linolenic ALA omega-3) g
Vitamin K1
4.9 µg µg 390 µg (325% DV) µg
Vitamin A (Beta-Carotene)
157 µg RAE (17% DV) µg RAE 241 µg RAE (27% DV) µg RAE
Vitamin C
127.7 mg (142% DV / More than double an orange) mg 93.4 mg (104% DV / Outranks raw oranges) mg
Folate (B9)
46 µg (12% DV) µg 62 µg (16% DV) µg
Iron (Non-Heme)
0.43 mg mg 1.60 mg (9% DV) mg
Calcium
7.0 mg mg 254 mg (25% DV / Highly bioavailable >30%) mg
Potassium
211 mg mg 348 mg (7% DV) mg
Water Content
92.2 % % 89.6 % %
Oxalic Acid (Oxalates)
— <20 mg / 100g (Virtually oxalate-free) mg

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