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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Boiled Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	12% 350kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	55.2% 71.8g	537% 699g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	755% 287g	38g per day for Men 19-50 years
Protein	42.5% 24g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	40% 400mg	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	1% 40μg	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	83.8% 6.7mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	93% 10mg	11mg per day for Men 19-50 years
Water	24% 893g	1.93% 71.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 2.1 times more Vitamin B9, 2.1 times more Vitamin C and 1.3 times more Vitamin K than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 17.2 times more Vitamin A, 1.3 times more Vitamin B1, 9.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 12.5 times more Water than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 3.7 times more Copper, 9 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 6.4 times more Potassium, 2.2 times more Selenium, 2.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sun-dried Hot Chile Peppers have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 5.2 times more Omega 3 than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 9.3 times more Energy, 14.2 times more Fat, 10.3 times more Saturated Fat, 59.9 times more Omega 6, 9.7 times more Carbohydrate, 29.5 times more Sugars, 8.7 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.