Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Frozen Broccoli Spears	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	2% 57.5kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.2% 45g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dried Ancho Peppers:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B9 and 34.2 times more Vitamin C than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 17.9 times more Vitamin A, 2.5 times more Vitamin B1, 19.8 times more Vitamin B2, 13.9 times more Vitamin B3, 8.2 times more Vitamin B5 and 20.2 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 4 times more Water than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 1.5 times more Calcium, 14.1 times more Copper, 15.2 times more Iron, 7.1 times more Magnesium, 5 times more Manganese, 3.4 times more Phosphorus, 9.6 times more Potassium, 1.5 times more Selenium, 2.5 times more Sodium and 4.2 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Ancho Peppers contain 9.7 times more Energy, 24.1 times more Fat, 15.8 times more Saturated Fat, 1.3 times more Omega 3, 115.3 times more Omega 6, 9.6 times more Carbohydrate, 7.2 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Broccoli Spears VS Dried Ancho Peppers

What are the health benefits of Frozen Broccoli Spears compared to Dried Ancho Peppers?

Frozen broccoli spears are a great source of vitamins, minerals, and fiber, including vitamin C, vitamin K, and folate. They are low in calories and high in antioxidants, which can help reduce inflammation and support overall health. On the other hand, dried ancho peppers are rich in capsaicin, a compound that may have anti-inflammatory and pain-relieving properties. However, they are higher in calories and may not provide the same range of nutrients as broccoli. Ultimately, both can be part of a healthy diet, but broccoli spears offer a wider array of essential nutrients.

Can I lose weight easier by eating more Frozen Broccoli Spears or Dried Ancho Peppers?

You can lose weight easier by eating more Frozen Broccoli Spears as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried Ancho Peppers, on the other hand, are higher in calories and may not have the same satiating effect.

Should I eat more Frozen Broccoli Spears or more Dried Ancho Peppers to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Frozen broccoli spears are a good source of protein, fiber, and essential vitamins and minerals, but they may not provide enough protein to support muscle growth on their own. Dried ancho peppers, on the other hand, are not a significant source of protein and may not be the best choice for muscle building. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Dried Ancho Peppers?

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Dried Ancho Peppers. Frozen broccoli requires less energy and resources for processing and packaging compared to drying peppers. Additionally, broccoli is typically grown in more temperate regions, reducing the need for extensive irrigation and potentially harmful pesticides compared to peppers which may require more water and pesticides to grow.