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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Canned Red Hot Chili Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	21% 0.19mg	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	28.3% 2.27mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	78% 1.8mg	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	11% 77mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	355% 5321mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	31.8% 3.5mg	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: Canned Red Hot Chili Peppers VS Broccoli Raab per 1 lb

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

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

• 1 pound of Canned Red Hot Chili Peppers has 4.5 times more Vitamin A and 3.4 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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 Solids And Liquids.
• Both Canned Red Hot Chili Peppers and Broccoli Raab 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 Canned Red Hot Chili Peppers Solids And Liquids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Red Hot Chili Peppers has 2.4 times more Copper and 35.5 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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 Solids And Liquids.
• Both Canned Red Hot Chili Peppers and Broccoli Raab 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 Canned Red Hot Chili Peppers Solids And Liquids as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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