Comparing Nutrients in 1 pound Sun-dried Chile Peppers VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Sun-dried Chile Peppers	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	50.7% 1470kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	22% 28.5g	130g per day for Men 19-50 years
Sugars	257% 186g	19.5% 14g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	85.7% 48g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	667% 6006μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.47mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.3mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.67mg	72% 0.93mg	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	46.5% 186μg	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	366% 329mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	409% 491μg	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	20.4% 204mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	20% 0.18mg	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	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	47.7% 1.1mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	249% 8482mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.88% 32.4g	11% 406g	3700g per day for Men 19-50 years

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

• Sun-dried Hot Chile Peppers have 189.1 times more Vitamin A, 12.1 times more Vitamin B2, 12.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 1.2 times more Vitamin B9, 78.5 times more Vitamin E and 5.2 times more Vitamin K than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 2.3 times more Vitamin C than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Cooked Green Cauliflower have similar amounts of Vitamin B1 per 1 lb.
• Both Sun-dried Hot Chile Peppers as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sun-dried Chile Peppers vs Cooked Green Cauliflower:

• Sun-dried Hot Chile Peppers have 1.4 times more Calcium, 5.7 times more Copper, 8.4 times more Iron, 4.6 times more Magnesium, 3.4 times more Manganese, 2.8 times more Phosphorus, 6.7 times more Potassium, 4.4 times more Selenium, 4 times more Sodium and 1.6 times more Zinc than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 12.5 times more Water than Sun-dried Hot Chile Peppers.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Hot Chile Peppers have 10.1 times more Energy, 18.7 times more Fat, 18.9 times more Saturated Fat, 101.9 times more Omega 6, 11.1 times more Carbohydrate, 13.2 times more Sugars, 8.7 times more Fiber and 3.5 times more Protein than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 4.7 times more Omega 3 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Cooked Green Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.