Comparing Nutrients in 500 calories Dried Pasilla Peppers VS Cooked Malabar Spinach

Weight per 500 calories

• Dried Pasilla Peppers: 145g
• Cooked Malabar Spinach: 2174g

Dried Pasilla Peppers have 15 times more energy per 100g than Cooked Malabar Spinach. It has high energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Pasilla Peppers or Cooked Malabar Spinach?

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	NA	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	102% 39g	120% 45.7g	38g per day for Men 19-50 years
Protein	32% 18g	116% 64.8g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	288% 2591μg	140% 1261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	216% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	58.7% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	471% 6.13mg	144% 1.87mg	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	61.6% 246μg	620% 2478μg	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	10.3% 9.28mg	143% 128mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	14% 141mg	270% 2696mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	268% 2.4mg	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	178% 14.2mg	402% 32mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	248% 1043mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	241% 5.54mg	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	55.3% 387mg	112% 783mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	164% 5565mg	3400mg per day for Men 19-50 years
Selenium	8.43% 4.64μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	79.7% 1196mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	59.3% 6.52mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	54.3% 2011g	3700g per day for Men 19-50 years

Dried Pasilla Peppers VS Cooked Malabar Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Pasilla Peppers or Cooked Malabar Spinach?

Lets compare vitamin content per 500 calories of Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 500 calories of Dried Pasilla Peppers have 2.1 times more Vitamin A, 1.7 times more Vitamin B2 and 3.3 times more Vitamin B6 than Cooked Malabar Spinach.
• While 500 kcal of Cooked Malabar Spinach contain 9.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 10.1 times more Vitamin B9 and 13.8 times more Vitamin C than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 500 kcal of Cooked Malabar Spinach contain 19.2 times more Calcium, 3.9 times more Copper, 2.3 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 9.3 times more Sodium, 3.2 times more Zinc and 93.5 times more Water than Dried Pasilla Peppers.
• 500 calories of Dried Pasilla Peppers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Pasilla Peppers have 1.4 times more Fat and 1.3 times more Carbohydrate than Cooked Malabar Spinach.
• While 500 kcal of Cooked Malabar Spinach contain 3.6 times more Protein than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Cooked Malabar Spinach offer comparable quantities of Energy and Fiber per 500 calories.