Comparing Nutrients in 7 ounces Broccoli Raab VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Broccoli Raab	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	78.5% 102g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	113% 43g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Ancho Peppers per 7 oz

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

• 7 ounces of Broccoli Raab have 1.2 times more Vitamin B9 and 10.1 times more Vitamin C than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 7.8 times more Vitamin A, 17.5 times more Vitamin B2, 5.2 times more Vitamin B3, 6.2 times more Vitamin B5 and 20.7 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Ancho Peppers provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Broccoli Raab as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 1.8 times more Calcium and 4.1 times more Water than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 12.1 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 12.3 times more Potassium, 2.9 times more Selenium, 1.3 times more Sodium and 1.8 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Ancho Peppers contain 12.8 times more Energy, 16.7 times more Fat, 9.9 times more Saturated Fat, 147.1 times more Omega 6, 18 times more Carbohydrate, 8 times more Fiber and 3.7 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Dried Ancho Peppers offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Dried Ancho Peppers

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

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can help support a healthy immune system, promote digestion, and reduce inflammation. Dried ancho peppers are rich in vitamin A and C, and can also provide anti-inflammatory benefits. However, they are higher in sodium and may not offer the same level of nutrients as broccoli raab.

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

Both Broccoli Raab and Dried Ancho Peppers can be beneficial for weight loss due to their low calorie and high fiber content. However, Broccoli Raab is a better choice as it is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins, and minerals. Including more Broccoli Raab in your diet can help you feel full and satisfied while consuming fewer calories, making it easier to lose weight.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Broccoli raab is a good source of protein, but dried ancho peppers are not a significant source of protein. Therefore, it would be more beneficial to eat more broccoli raab to support muscle growth and recovery. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can help you meet your protein needs for muscle building.

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

Broccoli Raab generally has a lower environmental impact compared to Dried Ancho Peppers. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is typically grown locally in many regions, reducing the carbon footprint associated with transportation.