Comparing Nutrients in 14 ounces Cooked Green Cauliflower VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Cooked Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	4.38% 127kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	23.8% 23g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	71.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	213% 277g	130g per day for Men 19-50 years
Sugars	17% 12.4g	225% 163g	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	34.5% 13g	300% 114g	38g per day for Men 19-50 years
Protein	21.5% 12g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	215% 34.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	247% 3.2mg	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	40.7% 163μg	50.6% 202μg	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	320% 288mg	138% 125mg	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	1.06% 0.16mg	83% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	101% 0.9mg	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	35.7% 2.86mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	142% 3.26mg	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	32.3% 226mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	218% 7422mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.6% 355g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Sun-dried Chile Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Green Cauliflower versus 14 oz of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Green Cauliflower vs Sun-dried Chile Peppers:

• 14 ounces of Cooked Green Cauliflower have 2.3 times more Vitamin C than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 189.1 times more Vitamin A, 12.1 times more Vitamin B2, 12.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 78.5 times more Vitamin E and 5.2 times more Vitamin K than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Green Cauliflower as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Green Cauliflower vs Sun-dried Chile Peppers:

• 14 ounces of Cooked Green Cauliflower have 12.5 times more Water than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 1.4 times more Calcium, 5.7 times more Copper, 8.4 times more Iron, 4.6 times more Magnesium, 3.4 times more Manganese, 2.8 times more Phosphorus, 6.7 times more Potassium, 4.4 times more Selenium, 4 times more Sodium and 1.6 times more Zinc than Cooked Green Cauliflower.
• 14 ounces of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Green Cauliflower have 4.7 times more Omega 3 than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 10.1 times more Energy, 18.7 times more Fat, 18.9 times more Saturated Fat, 101.9 times more Omega 6, 11.1 times more Carbohydrate, 13.2 times more Sugars, 8.7 times more Fiber and 3.5 times more Protein than Cooked Green Cauliflower.
• 14 ounces of Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6
• 14 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3