Comparing Nutrients in 1 pound Sun-dried Chile Peppers VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sun-dried Chile Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	50.7% 1470kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	257% 186g	9.2% 6.67g	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	343% 130g	36% 13.6g	38g per day for Men 19-50 years
Protein	85.7% 48g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	667% 6006μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.47mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.67mg	61% 0.79mg	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	58% 231μg	107% 426μg	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	158% 142mg	344% 310mg	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	95% 14.2mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	409% 491μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20.4% 204mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	18% 0.16mg	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	342% 27.4mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	50.5% 1.16mg	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	103% 721mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	249% 8482mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.88% 32.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Chile Peppers VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Sun-dried Chile Peppers has 23.2 times more Vitamin A, 10.6 times more Vitamin B2, 18.8 times more Vitamin B3, 4 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.3 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Vitamin B9 and 2.2 times more Vitamin C than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin K per one pound.
• Both Sun-dried Hot Chile Peppers as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sun-dried Chile Peppers vs Frozen Broccoli Spears:

• 1 pound of Sun-dried Chile Peppers has 6.3 times more Copper, 8.4 times more Iron, 5.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 7.5 times more Potassium, 1.8 times more Selenium, 5.4 times more Sodium and 3 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 12.7 times more Water than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Frozen Broccoli Spears contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sun-dried Chile Peppers has 11.2 times more Energy, 17.1 times more Fat, 15.6 times more Saturated Fat, 82.6 times more Omega 6, 13.1 times more Carbohydrate, 27.9 times more Sugars, 9.6 times more Fiber and 3.5 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.4 times more Omega 3 than Sun-dried Hot Chile Peppers.
• 1 pound of Sun-dried Chile Peppers provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6