Comparing Nutrients in 14 ounces Dried Pasilla Peppers VS 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	47.2% 1369kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	3.2% 3.1g	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	156% 203g	8.27% 10.8g	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	280% 106g	22% 8.33g	38g per day for Men 19-50 years
Protein	87.5% 49g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	788% 7096μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	976% 12.7mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1291% 16.8mg	26.3% 0.34mg	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	169% 675μg	113% 452μg	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	28.2% 25.4mg	26% 23.4mg	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	38.5% 385mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	49% 0.44mg	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	488% 39mg	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	273% 6.27mg	44% 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	151% 1060mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	259% 8819mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.6% 59g	9.92% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pasilla Peppers VS Cooked Malabar Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Pasilla Peppers versus 14 oz of Cooked Malabar Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 14 ounces of Dried Pasilla Peppers have 30.8 times more Vitamin A, 1.6 times more Vitamin B1, 24.8 times more Vitamin B2, 9.1 times more Vitamin B3, 11.8 times more Vitamin B5, 49.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Malabar Spinach.
• Both Dried Pasilla Peppers and Cooked Malabar Spinach provide similar amounts of Vitamin C per 14 ounces.
• Both Dried Pasilla Peppers as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 14 ounces of Dried Pasilla Peppers have 3.8 times more Copper, 6.6 times more Iron, 2.7 times more Magnesium, 6.2 times more Manganese, 7.4 times more Phosphorus, 8.7 times more Potassium, 3.6 times more Selenium, 1.6 times more Sodium and 4.7 times more Zinc than Cooked Malabar Spinach.
• While 14 oz of Cooked Malabar Spinach contain 1.3 times more Calcium and 6.2 times more Water than Dried Pasilla Peppers.
• 14 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Pasilla Peppers have 15 times more Energy, 20.3 times more Fat, 18.9 times more Carbohydrate, 12.8 times more Fiber and 4.1 times more Protein than Cooked Malabar Spinach.
• 14 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy