Comparing Nutrients in 1 kilogram Cooked Green Cauliflower VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Cooked Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	11% 320kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	48.3% 62.8g	537% 699g	130g per day for Men 19-50 years
Sugars	43% 31g	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	87% 33g	755% 287g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	103% 410μg	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	807% 726mg	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	2.67% 0.4mg	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	32% 320mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	90% 7.2mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	81.4% 570mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	93% 10mg	11mg per day for Men 19-50 years
Water	24% 895g	1.93% 71.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Sun-dried Chile Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Green Cauliflower 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 Green Cauliflower vs Sun-dried Chile Peppers:

• 1 kilogram of Cooked Green Cauliflower has 2.3 times more Vitamin C than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 189.1 times more Vitamin A, 12.1 times more Vitamin B2, 12.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 78.5 times more Vitamin E and 5.2 times more Vitamin K than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Green Cauliflower 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 Green Cauliflower vs Sun-dried Chile Peppers:

• 1 kilogram of Cooked Green Cauliflower has 12.5 times more Water than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 1.4 times more Calcium, 5.7 times more Copper, 8.4 times more Iron, 4.6 times more Magnesium, 3.4 times more Manganese, 2.8 times more Phosphorus, 6.7 times more Potassium, 4.4 times more Selenium, 4 times more Sodium and 1.6 times more Zinc than Cooked Green Cauliflower.
• 1 kilogram of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Green Cauliflower has 4.7 times more Omega 3 than Sun-dried Chile Peppers.
• While 1 kg of Sun-dried Hot Chile Peppers contains 10.1 times more Energy, 18.7 times more Fat, 18.9 times more Saturated Fat, 101.9 times more Omega 6, 11.1 times more Carbohydrate, 13.2 times more Sugars, 8.7 times more Fiber and 3.5 times more Protein than Cooked Green Cauliflower.
• 1 kilogram of Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sun-dried Chile Peppers provide inadequate amounts of Omega 3