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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	1.66% 48kcal	16% 459kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	8.5% 8.24g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	76% 99g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	107% 40.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	209% 1877μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	29.7% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	107% 8.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.27% 10g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.2 times more Vitamin B9 and 2.8 times more Vitamin C than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 42.7 times more Vitamin A, 10.3 times more Vitamin B2, 13.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Raw Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 12.5 times more Water than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 4.7 times more Copper, 8.3 times more Iron, 4.2 times more Magnesium, 3.9 times more Manganese, 2.4 times more Phosphorus, 5.9 times more Potassium, 1.4 times more Selenium, 2.8 times more Sodium and 2.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Sun-dried Hot Chile Peppers have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.7 times more Omega 3 than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 9.5 times more Energy, 15.7 times more Fat, 7.1 times more Saturated Fat, 62.4 times more Omega 6, 10.5 times more Carbohydrate, 24.2 times more Sugars, 11 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.