Comparing Nutrients in 5 ounces Dried Pasilla Peppers VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	17% 489kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	2.95% 3.84g	130g per day for Men 19-50 years
Sugars	NA	NA	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	100% 38g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	282% 2534μg	9.13% 82.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	349% 4.53mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.6% 10mg	6.97% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	461% 6mg	9.38% 0.12mg	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	60.2% 241μg	40.4% 162μg	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	10% 9.07mg	9.3% 8.36mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	13.7% 137mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	17.5% 0.16mg	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	174% 14mg	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	15.7% 0.36mg	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	54% 378mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	93% 3150mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pasilla Peppers VS Cooked Malabar Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Pasilla Peppers versus 5 oz of Cooked Malabar Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 5 ounces of Dried Pasilla Peppers have 30.8 times more Vitamin A, 1.6 times more Vitamin B1, 24.8 times more Vitamin B2, 9.1 times more Vitamin B3, 11.8 times more Vitamin B5, 49.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Malabar Spinach.
• Both Dried Pasilla Peppers and Cooked Malabar Spinach provide similar amounts of Vitamin C per five ounces.
• Both Dried Pasilla Peppers as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Pasilla Peppers vs Cooked Malabar Spinach:

• 5 ounces of Dried Pasilla Peppers have 3.8 times more Copper, 6.6 times more Iron, 2.7 times more Magnesium, 6.2 times more Manganese, 7.4 times more Phosphorus, 8.7 times more Potassium, 3.6 times more Selenium, 1.6 times more Sodium and 4.7 times more Zinc than Cooked Malabar Spinach.
• While 5 oz of Cooked Malabar Spinach contain 1.3 times more Calcium and 6.2 times more Water than Dried Pasilla Peppers.
• 5 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Pasilla Peppers have 15 times more Energy, 20.3 times more Fat, 18.9 times more Carbohydrate, 12.8 times more Fiber and 4.1 times more Protein than Cooked Malabar Spinach.
• 5 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy