Comparing Nutrients in 100 calories Canned Red Hot Chili Peppers VS Frozen Broccoli Spears

Weight per 100 calories

• Canned Red Hot Chili Peppers: 476g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 1.4 times more energy per unit of mass than Canned Red Hot Chili Peppers Solids And Liquids, which is very low in comparison to other foods. Canned Red Hot Chili Peppers having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Red Hot Chili Peppers or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Hot Chili Peppers	14%	4%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Red Hot Chili Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.6% 0.01g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	22% 16g	7% 5.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Hot Chili Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	315% 2833μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.24% 0.16mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	360% 324mg	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.5% 41.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Hot Chili Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	13.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.8% 2.4mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	372% 5586mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	7.36% 0.81mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	12% 440g	8.44% 312g	3700g per day for Men 19-50 years

Canned Red Hot Chili Peppers VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Red Hot Chili Peppers or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Canned Red Hot Chili Peppers vs Frozen Broccoli Spears:

• 100 calories of Canned Red Hot Chili Peppers have 14.4 times more Vitamin A, 2.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5.2 times more Vitamin B5, 6.8 times more Vitamin B9, 1.4 times more Vitamin E and 8.4 times more Vitamin K than Canned Red Hot Chili Peppers Solids And Liquids.
• Both Canned Red Hot Chili Peppers Solids And Liquids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Red Hot Chili Peppers vs Frozen Broccoli Spears:

• 100 calories of Canned Red Hot Chili Peppers have 3.9 times more Copper, 1.2 times more Magnesium, 95.3 times more Sodium and 1.4 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 4.2 times more Calcium, 1.3 times more Manganese, 2.5 times more Phosphorus, 4.6 times more Selenium and 1.4 times more Zinc than Canned Red Hot Chili Peppers Solids And Liquids.
• Both Canned Red Hot Chili Peppers and Frozen Broccoli Spears contain similar levels of Iron and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Red Hot Chili Peppers have 1.3 times more Carbohydrate and 3.1 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 45.3 times more Omega 3, 1.7 times more Fiber and 2.5 times more Protein than Canned Red Hot Chili Peppers Solids And Liquids.
• Both Canned Red Hot Chili Peppers and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Red Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Canned Red Hot Chili Peppers Solids And Liquids as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.