Comparing Nutrients in 1 pound Chili Powder VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chili Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	44% 1279kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	66.8% 64.8g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	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	173% 225g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	45% 32.6g	8.45% 6.12g	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	27% 19.5g	5.2% 3.76g	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	% 9.7g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	415% 158g	36% 13.6g	38g per day for Men 19-50 years
Protein	109% 61g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	747% 6727μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	731% 9.5mg	45.4% 0.59mg	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	31.8% 127μg	76% 304μg	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	3.53% 3.18mg	284% 256mg	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	1153% 173mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 479μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	150% 1497mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	19% 0.17mg	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	981% 78.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	161% 676mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	335% 7.7mg	58% 1.33mg	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	194% 1361mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	260% 8845mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	168% 93μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	867% 13004mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	177% 19.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.3% 48.8g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chili Powder vs Frozen Chopped Broccoli:

• Chili Powder Spices have 28.5 times more Vitamin A, 4.7 times more Vitamin B1, 9.8 times more Vitamin B2, 24.7 times more Vitamin B3, 3.2 times more Vitamin B5, 16.1 times more Vitamin B6, 31.3 times more Vitamin E and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B9 and 80.6 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chili Powder vs Frozen Chopped Broccoli:

• Chili Powder Spices have 5.9 times more Calcium, 26.3 times more Copper, 21.4 times more Iron, 8.3 times more Magnesium, 5.8 times more Manganese, 6 times more Phosphorus, 9.2 times more Potassium, 7.3 times more Selenium, 119.5 times more Sodium and 9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.5 times more Water than Chili Powder Spices.

Comparison of macro-nutrients per 1 pound:

• Chili Powder Spices have 10.8 times more Energy, 49.2 times more Fat, 56 times more Saturated Fat, 5.1 times more Omega 3, 241.1 times more Omega 6, 10.4 times more Carbohydrate, 5.3 times more Sugars, 5.2 times more Fructose, 11.6 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Chili Powder Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.