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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Sun-dried Chile Peppers	Boiled Cauliflower	Recommended Dietary Allowance
Energy	44.3% 1286kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	225% 163g	11.4% 8.26g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	75% 42g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	584% 5255μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	215% 34.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	53% 0.69mg	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	43.7% 175μg	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	195% 176mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 429μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	18% 179mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	7.94% 0.071mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	22.8% 0.52mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	218% 7422mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	9.98% 369g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Sun-dried Chile Peppers have 1324 times more Vitamin A, 1.9 times more Vitamin B1, 23.2 times more Vitamin B2, 21.1 times more Vitamin B3, 1.9 times more Vitamin B5, 4.7 times more Vitamin B6, 44.9 times more Vitamin E and 7.8 times more Vitamin K than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.4 times more Vitamin C than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Boiled Cauliflower provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Sun-dried Hot Chile Peppers as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sun-dried Chile Peppers have 2.8 times more Calcium, 12.7 times more Copper, 18.9 times more Iron, 9.8 times more Magnesium, 6.2 times more Manganese, 5 times more Phosphorus, 13.2 times more Potassium, 5.8 times more Selenium, 6.1 times more Sodium and 6 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 13 times more Water than Sun-dried Hot Chile Peppers.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Chile Peppers have 14.1 times more Energy, 12.9 times more Fat, 11.6 times more Saturated Fat, 61.1 times more Omega 6, 17 times more Carbohydrate, 19.7 times more Sugars, 12.5 times more Fiber and 5.8 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 7.3 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 Boiled Cauliflower provide inadequate amounts of Energy and Omega 6