Comparing Nutrients in 100 calories Dried Pasilla Peppers VS Cooked Malabar Spinach

Weight per 100 calories

• Dried Pasilla Peppers: 29g
• Cooked Malabar Spinach: 435g

Dried Pasilla Peppers have 15 times more energy per 100g than Cooked Malabar Spinach. It has high energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Dried Pasilla Peppers or Cooked Malabar Spinach?

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	9.06% 11.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	20.4% 7.77g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.4% 3.58g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	57.6% 518μg	28% 252μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.15% 0.05mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.3% 0.93mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	28.8% 0.37mg	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	12.3% 49.3μg	124% 496μg	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	2.06% 1.86mg	28.5% 25.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	2.8% 28mg	54% 539mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	53.6% 0.48mg	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	35.6% 2.85mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.97% 37.7mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	48.2% 1.1mg	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% 77.4mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	11% 402g	3700g per day for Men 19-50 years

Dried Pasilla Peppers VS Cooked Malabar Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dried Pasilla Peppers or Cooked Malabar Spinach?

Lets compare vitamin content per 100 calories of Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 100 calories of Dried Pasilla Peppers have 2.1 times more Vitamin A, 1.7 times more Vitamin B2 and 3.3 times more Vitamin B6 than Cooked Malabar Spinach.
• While 100 kcal of Cooked Malabar Spinach contain 9.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 10.1 times more Vitamin B9 and 13.8 times more Vitamin C than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 100 kcal of Cooked Malabar Spinach contain 19.2 times more Calcium, 3.9 times more Copper, 2.3 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 9.3 times more Sodium, 3.2 times more Zinc and 93.5 times more Water than Dried Pasilla Peppers.
• 100 calories of Dried Pasilla Peppers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dried Pasilla Peppers have 1.4 times more Fat and 1.3 times more Carbohydrate than Cooked Malabar Spinach.
• While 100 kcal of Cooked Malabar Spinach contain 3.6 times more Protein than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Cooked Malabar Spinach offer comparable quantities of Energy and Fiber per 100 calories.