Comparing Nutrients in 1 pound Canned Green Chili Peppers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Green Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	76.8% 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	61.2% 245μg	80.5% 322μg	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	172% 155mg	186% 168mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	16.3% 163mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	NA	37.8% 0.34mg	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	75.4% 6.03mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	7.13% 50mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	120% 1801mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Chili Peppers VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Green Chili Peppers vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 37.8 times more Vitamin A, 16.9 times more Vitamin B1, 4.7 times more Vitamin B2, 3.2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Cooked Broccoli Raab provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Canned Green Chili Peppers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Chili Peppers vs Cooked Broccoli Raab:

• 1 pound of Canned Green Chili Peppers has 7.1 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.3 times more Calcium, 6.8 times more Magnesium, 7.5 times more Phosphorus, 3 times more Potassium, 4.3 times more Selenium and 6 times more Zinc than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Cooked Broccoli Raab contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Green Chili Peppers lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Chili Peppers has 1.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 33.5 times more Omega 3, 1.6 times more Fiber and 5.3 times more Protein than Canned Green Chili Peppers.
• 1 pound of Canned Green Chili Peppers provide inadequate amounts of Omega 3 and Protein
• Both Canned Green Chili Peppers as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.