Comparing Nutrients in 1 pound Broccoli Raab VS Canned Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Red Hot Chili Peppers	14%	4%	82%

Macro Nutrients

	Broccoli Raab	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	17.8% 23g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	20.8% 15g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	66% 594μg	300% 2699μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	53.4% 0.69mg	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	94% 376μg	11.3% 45.4μg	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	102% 92mg	343% 308mg	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	49% 7.35mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	49% 490mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	51% 0.46mg	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	121% 9.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	27.2% 0.63mg	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	47.3% 331mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	355% 5321mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Red Hot Chili Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Canned Red Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Canned Red Hot Chili Peppers:

• 1 pound of Broccoli Raab has 8.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 9.5 times more Vitamin B5, 8.3 times more Vitamin B9, 2.3 times more Vitamin E and 25.7 times more Vitamin K than Canned Red Hot Chili Peppers.
• While 1 lb of Canned Red Hot Chili Peppers Solids And Liquids contains 4.5 times more Vitamin A and 3.4 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Red Hot Chili Peppers provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Red Hot Chili Peppers have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Broccoli Raab as well as Canned Red Hot Chili Peppers Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Canned Red Hot Chili Peppers:

• 1 pound of Broccoli Raab has 15.4 times more Calcium, 4.3 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 4.3 times more Phosphorus and 4.5 times more Zinc than Canned Red Hot Chili Peppers.
• While 1 lb of Canned Red Hot Chili Peppers Solids And Liquids contains 2.4 times more Copper and 35.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Red Hot Chili Peppers contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Red Hot Chili Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Canned Red Hot Chili Peppers Solids And Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 94.5 times more Omega 3, 2.1 times more Fiber and 3.5 times more Protein than Canned Red Hot Chili Peppers.
• While 1 lb of Canned Red Hot Chili Peppers Solids And Liquids contains 1.8 times more Carbohydrate and 8.7 times more Sugars than Raw Broccoli Raab.
• 1 pound of Canned Red Hot Chili Peppers provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Red Hot Chili Peppers Solids And Liquids provide inadequate amounts of Energy and Omega 6 in one pound.