Comparing Nutrients in 5 ounces Boiled Broccoli VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chili Powder	14%	34%	52%

Macro Nutrients

	Boiled Broccoli	Chili Powder	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	54% 70.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	14% 10g	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	1.45% 1.05g	8.4% 6.1g	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	% 0.69g	% 3.03g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 1.08g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	130% 49.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chili Powder	Recommended Dietary Allowance
Vitamin A	12% 109μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	228% 2.97mg	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	38.3% 153μg	9.92% 39.7μg	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	102% 92mg	1.1% 0.99mg	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	13.7% 2.06mg	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chili Powder	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	105% 2.4mg	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	13.6% 95mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Chili Powder:

• Boiled and Drained Broccoli has 3.9 times more Vitamin B9, 92.7 times more Vitamin C and 1.3 times more Vitamin K than Chili Powder Spices.
• While Chili Powder Spices contain 19.3 times more Vitamin A, 4 times more Vitamin B1, 7.6 times more Vitamin B2, 21 times more Vitamin B3, 1.4 times more Vitamin B5, 10.5 times more Vitamin B6 and 26.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Chili Powder:

• Boiled and Drained Broccoli has 8.3 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 8.3 times more Calcium, 16.4 times more Copper, 25.8 times more Iron, 7.1 times more Magnesium, 8.8 times more Manganese, 4.5 times more Phosphorus, 6.7 times more Potassium, 12.8 times more Selenium, 69.9 times more Sodium and 9.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices contain 8.1 times more Energy, 34.8 times more Fat, 31.2 times more Saturated Fat, 4.5 times more Omega 3, 146.5 times more Omega 6, 6.9 times more Carbohydrate, 5.2 times more Sugars, 5.8 times more Fructose, 10.5 times more Fiber and 5.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.