Comparing Nutrients in 500 calories Chili Powder VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Chili Powder: 177g
• Cooked Chopped Frozen Broccoli: 1786g

Chili Powder has 10.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Chili Powder or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chili Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	73.5% 96g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	36.2% 26.3g	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	10.5% 7.6g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	162% 61.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	42.6% 24g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	292% 2629μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.7mg	179% 2.32mg	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	12.4% 49.6μg	250% 1000μg	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	1.38% 1.24mg	796% 716mg	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	451% 67.6mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	58.5% 585mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	67.5% 0.61mg	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	383% 30.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	173% 4mg	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	76% 532mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	102% 3457mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	339% 5083mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.52% 19g	43.8% 1620g	3700g per day for Men 19-50 years

Chili Powder VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chili Powder or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Chili Powder vs Cooked Chopped Frozen Broccoli:

• 500 calories of Chili Powder have 2.9 times more Vitamin A, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B5, 20.1 times more Vitamin B9, 576.9 times more Vitamin C and 8.4 times more Vitamin K than Chili Powder Spices.
• Both Chili Powder and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Chili Powder have insufficient amounts of Vitamin C
• Both Chili Powder Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chili Powder vs Cooked Chopped Frozen Broccoli:

• 500 calories of Chili Powder have 2.9 times more Copper, 2.8 times more Iron, 1.4 times more Potassium, 2.9 times more Selenium, 25.9 times more Sodium and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Manganese, 1.6 times more Phosphorus and 85 times more Water than Chili Powder Spices.
• Both Chili Powder and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chili Powder have 11.8 times more Fat, 13.6 times more Saturated Fat, 1.3 times more Omega 3 and 57.1 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.1 times more Sugars and 2.3 times more Protein than Chili Powder Spices.
• Both Chili Powder and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6