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

Macros Ratio

	Protein	Fat	Carbs
Red Hot Chili Peppers	16%	8%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Red Hot Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.26% 181kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	30.7% 40g	11% 14g	130g per day for Men 19-50 years
Sugars	33% 24g	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	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Red Hot Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	24% 218μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	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	26% 104μg	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	724% 652mg	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	21% 3.13mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Hot Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	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	58.4% 4.67mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	28% 195mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Red Hot 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 Red Hot Chili Peppers vs Cooked Broccoli Raab:

• 1 pound of Red Hot Chili Peppers has 2.3 times more Vitamin B6 and 3.9 times more Vitamin C than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.7 times more Vitamin A, 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B9, 3.7 times more Vitamin E and 18.3 times more Vitamin K than Raw Red Hot Chili Peppers.
• Both Raw Red Hot 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 Red Hot Chili Peppers vs Cooked Broccoli Raab:

• 1 pound of Red Hot Chili Peppers has 1.7 times more Copper than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8.4 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Selenium, 6.2 times more Sodium and 2.1 times more Zinc than Raw Red Hot Chili Peppers.
• Both Red Hot Chili Peppers and Cooked Broccoli Raab contain similar levels of Iron, Magnesium, Potassium and Water per one pound.
• 1 pound of Red Hot Chili Peppers lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Hot Chili Peppers has 2.8 times more Carbohydrate and 8.5 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 18.3 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Raw Red Hot Chili Peppers.
• 1 pound of Red Hot Chili Peppers provide inadequate amounts of Omega 3
• Both Raw Red Hot Chili Peppers as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.