Comparing Nutrients in 14 ounces Sun-dried Chile Peppers VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Sun-dried Chile Peppers	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	44.3% 1286kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	11.6% 15g	130g per day for Men 19-50 years
Sugars	225% 163g	4.6% 3.33g	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	300% 114g	26% 9.92g	38g per day for Men 19-50 years
Protein	75% 42g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	584% 5255μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	215% 34.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	21.4% 0.28mg	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	50.6% 202μg	98% 393μg	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	138% 125mg	124% 112mg	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	83% 12.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 429μg	280% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	18% 179mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	27% 0.24mg	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	300% 24mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	45.6% 1.05mg	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	90% 631mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	218% 7422mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Chile Peppers VS Cooked Chinese Broccoli per 14 oz

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

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

• 14 ounces of Sun-dried Chile Peppers have 16.1 times more Vitamin A, 8.3 times more Vitamin B2, 19.8 times more Vitamin B3, 6 times more Vitamin B5, 11.6 times more Vitamin B6, 6.5 times more Vitamin E and 1.3 times more Vitamin K than Cooked Chinese Broccoli.
• While 14 oz of Cooked Chinese Broccoli contain 1.9 times more Vitamin B9 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Cooked Chinese Broccoli provide similar amounts of Vitamin B1 and Vitamin C per 14 ounces.
• Both Sun-dried Hot Chile Peppers as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sun-dried Chile Peppers vs Cooked Chinese Broccoli:

• 14 ounces of Sun-dried Chile Peppers have 3.7 times more Copper, 10.8 times more Iron, 4.9 times more Magnesium, 3.1 times more Manganese, 3.9 times more Phosphorus, 7.2 times more Potassium, 2.7 times more Selenium, 13 times more Sodium and 2.6 times more Zinc than Cooked Chinese Broccoli.
• While 14 oz of Cooked Chinese Broccoli contain 2.2 times more Calcium and 13.1 times more Water than Sun-dried Hot Chile Peppers.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Chile Peppers have 14.7 times more Energy, 8.1 times more Fat, 7.4 times more Saturated Fat, 40.2 times more Omega 6, 18.3 times more Carbohydrate, 48.9 times more Sugars, 11.5 times more Fiber and 9.3 times more Protein than Cooked Chinese Broccoli.
• While 14 oz of Cooked Chinese Broccoli contain 11.2 times more Omega 3 than Sun-dried Hot Chile Peppers.
• 14 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6