Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	16% 459kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	8.5% 8.24g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	76% 99g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	80.3% 58.2g	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	11% 4.25g	107% 40.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	209% 1877μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	88.3% 1.15mg	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	10.6% 42.5μg	18% 72.3μg	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	63% 57mg	49.5% 44.5mg	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	12.5% 1.87mg	29.7% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	36% 0.32mg	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	11% 0.86mg	107% 8.56mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	50.6% 1.16mg	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	11% 78mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sun-dried Chile Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Sun-dried Chile Peppers:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin C than Sun-dried Chile Peppers.
• While 5 oz of Sun-dried Hot Chile Peppers contain 26 times more Vitamin A, 1.5 times more Vitamin B1, 14.9 times more Vitamin B2, 18.9 times more Vitamin B3, 3.5 times more Vitamin B5, 6.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sun-dried Chile Peppers provide similar amounts of Vitamin K per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Sun-dried Chile Peppers:

• 5 ounces of Boiled Spears Frozen Broccoli have 12.7 times more Water than Sun-dried Chile Peppers.
• While 5 oz of Sun-dried Hot Chile Peppers contain 5.3 times more Copper, 9.9 times more Iron, 4.4 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 10.4 times more Potassium, 1.8 times more Selenium, 3.8 times more Sodium and 3.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sun-dried Chile Peppers contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Omega 3 than Sun-dried Chile Peppers.
• While 5 oz of Sun-dried Hot Chile Peppers contain 11.6 times more Energy, 52.8 times more Fat, 45.2 times more Saturated Fat, 235.1 times more Omega 6, 13 times more Carbohydrate, 27.9 times more Sugars, 9.6 times more Fiber and 3.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3