Comparing Nutrients in 7 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	1.9% 55.6kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	8.2% 10.6g	107% 139g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	150% 57g	38g per day for Men 19-50 years
Protein	11% 6.15g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	15% 59.5μg	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	88.4% 79.6mg	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	17.5% 2.6mg	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	10% 101mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	50.3% 0.45mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	15.6% 109mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sun-dried Chile Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin C than Sun-dried Chile Peppers.
• While 7 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 seven 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 seven ounces.

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

• 7 ounces of Boiled Spears Frozen Broccoli have 12.7 times more Water than Sun-dried Chile Peppers.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Omega 3 than Sun-dried Chile Peppers.
• While 7 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.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3