Comparing Nutrients in 1 kilogram Cauliflower VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Chili Powder	14%	34%	52%

Macro Nutrients

	Cauliflower	Chili Powder	Recommended Dietary Allowance
Energy	8.62% 250kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	38.2% 49.7g	382% 497g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	% 21.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.6g	g per day for Men 19-50 years
Fiber	52.6% 20g	916% 348g	38g per day for Men 19-50 years
Protein	34.3% 19g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Chili Powder	Recommended Dietary Allowance
Calcium	22% 220mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1111% 10mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	63% 440mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	391% 43mg	11mg per day for Men 19-50 years
Water	25% 921g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Chili Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower 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 Cauliflower vs Chili Powder:

• 1 kilogram of Cauliflower has 2 times more Vitamin B9 and 68.9 times more Vitamin C than Chili Powder.
• While 1 kg of Chili Powder Spices contains more Vitamin A, 5 times more Vitamin B1, 15.7 times more Vitamin B2, 22.9 times more Vitamin B3, 1.3 times more Vitamin B5, 11.4 times more Vitamin B6, 476.8 times more Vitamin E and 6.8 times more Vitamin K than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Chili Powder have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Chili Powder:

• 1 kilogram of Cauliflower has 8.6 times more Water than Chili Powder.
• While 1 kg of Chili Powder Spices contains 15 times more Calcium, 25.6 times more Copper, 41.2 times more Iron, 9.9 times more Magnesium, 11 times more Manganese, 6.8 times more Phosphorus, 6.5 times more Potassium, 34 times more Selenium, 95.6 times more Sodium and 15.9 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chili Powder Spices contains 11.3 times more Energy, 51 times more Fat, 18.9 times more Saturated Fat, 35.5 times more Omega 3, 467.1 times more Omega 6, 10 times more Carbohydrate, 3.8 times more Sugars, 4.4 times more Fructose, 17.4 times more Fiber and 7 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6