Comparing Nutrients in 1 kilogram Boiled Broccoli VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chili Powder	14%	34%	52%

Macro Nutrients

	Boiled Broccoli	Chili Powder	Recommended Dietary Allowance
Energy	12% 350kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	440% 74.7g	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	382% 497g	130g per day for Men 19-50 years
Sugars	19% 14g	99% 72g	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	59% 43g	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	% 21.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 7.6g	g per day for Men 19-50 years
Fiber	87% 33g	916% 348g	38g per day for Men 19-50 years
Protein	42.5% 24g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chili Powder	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1611% 21mg	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	70% 280μg	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	7.78% 7mg	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	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chili Powder	Recommended Dietary Allowance
Calcium	40% 400mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1111% 10mg	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	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	739% 17mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	391% 43mg	11mg per day for Men 19-50 years
Water	24% 893g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Chili Powder:

• Boiled and Drained Broccoli has 3.9 times more Vitamin B9, 92.7 times more Vitamin C and 1.3 times more Vitamin K than Chili Powder Spices.
• While Chili Powder Spices contain 19.3 times more Vitamin A, 4 times more Vitamin B1, 7.6 times more Vitamin B2, 21 times more Vitamin B3, 1.4 times more Vitamin B5, 10.5 times more Vitamin B6 and 26.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Chili Powder:

• Boiled and Drained Broccoli has 8.3 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 8.3 times more Calcium, 16.4 times more Copper, 25.8 times more Iron, 7.1 times more Magnesium, 8.8 times more Manganese, 4.5 times more Phosphorus, 6.7 times more Potassium, 12.8 times more Selenium, 69.9 times more Sodium and 9.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Chili Powder Spices contain 8.1 times more Energy, 34.8 times more Fat, 31.2 times more Saturated Fat, 4.5 times more Omega 3, 146.5 times more Omega 6, 6.9 times more Carbohydrate, 5.2 times more Sugars, 5.8 times more Fructose, 10.5 times more Fiber and 5.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.