Comparing Nutrients in 500 calories Chili Powder VS Broccoli

Weight per 500 calories

• Chili Powder: 177g
• Broccoli: 1471g

Chili Powder has 8.3 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Chili Powder or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Chili Powder	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 1.47g	g per day for Men 19-50 years
Fiber	162% 61.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	42.6% 24g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Broccoli	Recommended Dietary Allowance
Vitamin A	292% 2629μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.7mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Broccoli	Recommended Dietary Allowance
Calcium	58.5% 585mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	102% 3457mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	339% 5083mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.52% 19g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have 5.8 times more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 5.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B1, 5.4 times more Vitamin B5, 18.7 times more Vitamin B9, 1056.9 times more Vitamin C and 8 times more Vitamin K than Chili Powder Spices.
• Both Chili Powder Spices and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.
• Both Chili Powder Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chili Powder vs Broccoli:

• Chili Powder Spices have 2.5 times more Copper, 2.9 times more Iron, 10.5 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 1.3 times more Potassium and 68.9 times more Water than Chili Powder Spices.
• Both Chili Powder Spices and Raw Broccoli have similar amounts of Calcium, Magnesium, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Chili Powder Spices have 4.7 times more Fat, 2.6 times more Saturated Fat, 18.4 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars, 1.3 times more Fructose and 1.7 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Chili Powder Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.