Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Sun-dried Chile Peppers

Macros Ratio

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

Macro Nutrients

	Cooked Chinese Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	7.6% 220kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	537% 699g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	566% 411g	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	65.8% 25g	755% 287g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	91% 820μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	623% 8.1mg	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	248% 990μg	128% 510μg	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	313% 282mg	349% 314mg	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% 4.8mg	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	100% 1000mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	253% 2.28mg	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	70% 5.6mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	357% 8.2mg	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	58.6% 410mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	93% 10mg	11mg per day for Men 19-50 years
Water	25.3% 935g	1.93% 71.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Sun-dried Chile Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chinese Broccoli versus 1 kg of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chinese Broccoli vs Sun-dried Chile Peppers:

• 1 kilogram of Cooked Chinese Broccoli has 1.9 times more Vitamin B9 than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 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.
• Both Cooked Chinese Broccoli and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• Both Cooked Chinese Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Sun-dried Chile Peppers:

• 1 kilogram of Cooked Chinese Broccoli has 2.2 times more Calcium and 13.1 times more Water than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chinese Broccoli has 11.2 times more Omega 3 than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 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.
• 1 kilogram of Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sun-dried Chile Peppers provide inadequate amounts of Omega 3