Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Cooked Broccoli Raab	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	3.9% 113kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	244% 317g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	257% 186g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	343% 130g	38g per day for Men 19-50 years
Protein	31% 17.4g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	114% 1030μg	667% 6006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	420% 5.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	246% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	86.7% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	283% 3.67mg	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	80.5% 322μg	58% 231μg	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	186% 168mg	158% 142mg	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	76.5% 11.5mg	95% 14.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	409% 491μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	53.5% 535mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	115% 1.03mg	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	72% 5.76mg	342% 27.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	162% 3.72mg	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	53% 372mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	249% 8482mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.88% 32.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sun-dried Chile Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Sun-dried Chile Peppers:

• 1 pound of Cooked Broccoli Raab has 2.1 times more Vitamin B1, 1.4 times more Vitamin B9 and 2.4 times more Vitamin K than Sun-dried Chile Peppers.
• While 1 lb of Sun-dried Hot Chile Peppers contains 5.8 times more Vitamin A, 8.6 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.7 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sun-dried Chile Peppers provide similar amounts of Vitamin C and Vitamin E per one pound.
• Both Cooked Broccoli Raab as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Sun-dried Chile Peppers:

• 1 pound of Cooked Broccoli Raab has 2.6 times more Calcium and 12.8 times more Water than Sun-dried Chile Peppers.
• While 1 lb of Sun-dried Hot Chile Peppers contains 3 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 5.5 times more Potassium, 2.7 times more Selenium, 1.6 times more Sodium and 1.9 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 8.7 times more Omega 3 than Sun-dried Chile Peppers.
• While 1 lb of Sun-dried Hot Chile Peppers contains 13 times more Energy, 11.2 times more Fat, 9.1 times more Saturated Fat, 98.6 times more Omega 6, 22.4 times more Carbohydrate, 66.2 times more Sugars, 10.3 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Sun-dried Chile Peppers provide inadequate amounts of Omega 3