Comparing Nutrients in 7 ounces Boiled Broccoli VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Boiled Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	35.7% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	107% 139g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	112% 81.5g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	150% 57g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	17% 153μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	124% 1.6mg	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	53.6% 214μg	25.3% 101μg	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	143% 129mg	69.2% 62.3mg	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	19% 2.88mg	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	71% 1.63mg	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	19% 133mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Sun-dried Chile Peppers:

• Boiled and Drained Broccoli has 2.1 times more Vitamin B9, 2.1 times more Vitamin C and 1.3 times more Vitamin K than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 17.2 times more Vitamin A, 1.3 times more Vitamin B1, 9.8 times more Vitamin B2, 15.7 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Sun-dried Chile Peppers:

• Boiled and Drained Broccoli has 12.5 times more Water than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 3.7 times more Copper, 9 times more Iron, 4.2 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 6.4 times more Potassium, 2.2 times more Selenium, 2.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sun-dried Hot Chile Peppers have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 5.2 times more Omega 3 than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 9.3 times more Energy, 14.2 times more Fat, 10.3 times more Saturated Fat, 59.9 times more Omega 6, 9.7 times more Carbohydrate, 29.5 times more Sugars, 8.7 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.