Comparing Nutrients in 1 kilogram Broccoli Raab VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Chili Powder	14%	34%	52%

Macro Nutrients

	Broccoli Raab	Chili Powder	Recommended Dietary Allowance
Energy	7.6% 220kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	382% 497g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 21.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 7.6g	g per day for Men 19-50 years
Fiber	71% 27g	916% 348g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Chili Powder	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Chili Powder	Recommended Dietary Allowance
Calcium	108% 1080mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1111% 10mg	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	268% 21.4mg	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	391% 43mg	11mg per day for Men 19-50 years
Water	25% 926g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Chili Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Chili Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Broccoli Raab has 3 times more Vitamin B9, 28.9 times more Vitamin C and 2.1 times more Vitamin K than Chili Powder.
• While 1 kg of Chili Powder Spices contains 11.3 times more Vitamin A, 1.5 times more Vitamin B1, 7.3 times more Vitamin B2, 9.5 times more Vitamin B3, 2.8 times more Vitamin B5, 12.2 times more Vitamin B6 and 23.5 times more Vitamin E than Raw Broccoli Raab.
• 1 kilogram of Chili Powder have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Broccoli Raab has 8.6 times more Water than Chili Powder.
• While 1 kg of Chili Powder Spices contains 3.1 times more Calcium, 23.8 times more Copper, 8.1 times more Iron, 6.8 times more Magnesium, 4.3 times more Manganese, 4.1 times more Phosphorus, 9.9 times more Potassium, 20.4 times more Selenium, 86.9 times more Sodium and 5.6 times more Zinc than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chili Powder Spices contains 12.8 times more Energy, 29.1 times more Fat, 29.7 times more Saturated Fat, 2.8 times more Omega 3, 257.7 times more Omega 6, 17.4 times more Carbohydrate, 18.9 times more Sugars, 25.2 times more Fructose, 12.9 times more Fiber and 4.2 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6