Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chili Powder	14%	34%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Energy	3.56% 103kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	152% 197g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	39.4% 28.5g	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	4.54% 3.3g	23.5% 17g	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	% 2.98g	% 8.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	31.3% 12g	363% 138g	38g per day for Men 19-50 years
Protein	20% 11g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Vitamin A	23% 206μg	654% 5886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	70.5% 3.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	639% 8.3mg	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	66.5% 266μg	27.8% 111μg	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	249% 224mg	3.1% 2.78mg	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	32.3% 4.84mg	1009% 151mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	350% 420μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Calcium	22.2% 222mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	441% 3.97mg	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	40% 3.2mg	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	141% 591mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	293% 6.75mg	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	28.3% 198mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	228% 7739mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	759% 11379mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	155% 17mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.15% 42.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chili Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Chili Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Chili Powder:

• 14 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin B9 and 80.6 times more Vitamin C than Chili Powder.
• While 14 oz of Chili Powder Spices contain 28.5 times more Vitamin A, 4.7 times more Vitamin B1, 9.8 times more Vitamin B2, 24.7 times more Vitamin B3, 3.2 times more Vitamin B5, 16.1 times more Vitamin B6, 31.3 times more Vitamin E and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Chili Powder have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Chili Powder:

• 14 ounces of Frozen Chopped Broccoli have 8.5 times more Water than Chili Powder.
• While 14 oz of Chili Powder Spices contain 5.9 times more Calcium, 26.3 times more Copper, 21.4 times more Iron, 8.3 times more Magnesium, 5.8 times more Manganese, 6 times more Phosphorus, 9.2 times more Potassium, 7.3 times more Selenium, 119.5 times more Sodium and 9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chili Powder Spices contain 10.8 times more Energy, 49.2 times more Fat, 56 times more Saturated Fat, 5.1 times more Omega 3, 241.1 times more Omega 6, 10.4 times more Carbohydrate, 5.3 times more Sugars, 5.2 times more Fructose, 11.6 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6