Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	78.5% 102g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	113% 43g	38g per day for Men 19-50 years
Protein	11% 6.15g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	540% 7mg	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	27.8% 111μg	34.2% 137μg	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	88.4% 79.6mg	4.4% 3.97mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	112% 1mg	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	15% 1.2mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	110% 2.54mg	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	14% 97mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Ancho Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Dried Ancho Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Dried Ancho Peppers:

• 7 ounces of Cooked Chopped Frozen Broccoli have 20.1 times more Vitamin C than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 20 times more Vitamin A, 3.3 times more Vitamin B1, 27.8 times more Vitamin B2, 14 times more Vitamin B3, 7.3 times more Vitamin B5 and 27.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Ancho Peppers provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Dried Ancho Peppers:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4 times more Water than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 1.8 times more Calcium, 14.9 times more Copper, 17.9 times more Iron, 8.7 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 17 times more Potassium, 4.1 times more Selenium, 3.9 times more Sodium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Ancho Peppers contain 10 times more Energy, 68.3 times more Fat, 45.6 times more Saturated Fat, 3.9 times more Omega 3, 328.1 times more Omega 6, 9.6 times more Carbohydrate, 7.2 times more Fiber and 3.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6