Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Chili Powder

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Energy	1.27% 37kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	54% 70.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	% 3.03g	g per day for Men 19-50 years
Sucrose	NA	% 1.08g	g per day for Men 19-50 years
Fiber	11% 4.25g	130% 49.3g	38g per day for Men 19-50 years
Protein	7.1% 4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	157% 1.4mg	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	14.4% 1.15mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.41% 15.2g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Vitamin B9 and 80.6 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 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.
• Both Frozen Chopped Broccoli, Unprepared as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Chili Powder:

• Frozen Chopped Broccoli, Unprepared has 8.5 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 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.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices contain 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 Frozen Chopped Broccoli, Unprepared as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.