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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Broccoli Raab	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	107% 139g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	150% 57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Sun-dried Chile Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Sun-dried Chile Peppers:

• 7 ounces of Broccoli Raab have 2 times more Vitamin B1, 1.6 times more Vitamin B9 and 2.1 times more Vitamin K than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 10.1 times more Vitamin A, 9.3 times more Vitamin B2, 7.1 times more Vitamin B3, 3 times more Vitamin B5, 4.7 times more Vitamin B6, 1.6 times more Vitamin C and 1.9 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Sun-dried Chile Peppers:

• 7 ounces of Broccoli Raab have 2.4 times more Calcium and 12.9 times more Water than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 5.4 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 9.5 times more Potassium, 3.5 times more Selenium, 2.8 times more Sodium and 1.3 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 ounces of Broccoli Raab have 8.2 times more Omega 3 than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 14.7 times more Energy, 11.9 times more Fat, 9.8 times more Saturated Fat, 105.4 times more Omega 6, 24.5 times more Carbohydrate, 108.1 times more Sugars, 10.6 times more Fiber and 3.3 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3

Frequently Asked Questions about Broccoli Raab VS Sun-dried Chile Peppers

What are the health benefits of Broccoli Raab compared to Sun-dried Chile Peppers?

Broccoli raab is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It can support immune health, promote healthy digestion, and reduce inflammation. Sun-dried chile peppers are high in vitamin C and capsaicin, which may help boost metabolism and reduce pain. Both can be beneficial in a balanced diet, but broccoli raab offers a wider range of nutrients.

Can I lose weight easier by eating more Broccoli Raab or Sun-dried Chile Peppers?

Both broccoli raab and sun-dried chile peppers can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli raab is a better choice as it is a good source of fiber, which can help you feel full and satisfied, leading to potentially consuming fewer calories overall. Additionally, broccoli raab is rich in vitamins and minerals that support overall health and weight management.

Should I eat more Broccoli Raab or more Sun-dried Chile Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Broccoli Raab is a good source of vitamins and minerals but relatively low in protein. Sun-dried Chile Peppers are also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Broccoli Raab compared to Sun-dried Chile Peppers?

Broccoli Raab generally has a lower environmental impact compared to sun-dried chile peppers. Broccoli Raab is a leafy green vegetable that requires less water and land to grow compared to chile peppers. Additionally, chile peppers often require more resources for drying and processing, contributing to a higher environmental footprint. Choosing locally sourced and organic options for both can further reduce the environmental impact.