Comparing Nutrients in 7 ounces Green Cauliflower VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	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	9.3% 12g	107% 139g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	16.7% 6.35g	150% 57g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	28.3% 113μg	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	194% 175mg	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	0.53% 0.079mg	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	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	18% 1.45mg	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	21.3% 0.49mg	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	17.6% 123mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS Sun-dried Chile Peppers per 7 oz

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

• 7 ounces of Green Cauliflower have 2.8 times more Vitamin C than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 165.5 times more Vitamin A, 11.8 times more Vitamin B2, 11.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 78.5 times more Vitamin E and 5.4 times more Vitamin K than Raw Green Cauliflower.
• Both Green Cauliflower and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Green Cauliflower 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 Green Cauliflower vs Sun-dried Chile Peppers:

• 7 ounces of Green Cauliflower have 12.6 times more Water than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 1.4 times more Calcium, 5.6 times more Copper, 8.3 times more Iron, 4.4 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 6.2 times more Potassium, 5.8 times more Selenium, 4 times more Sodium and 1.6 times more Zinc than Raw Green Cauliflower.
• 7 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Cauliflower have 4.5 times more Omega 3 than Sun-dried Chile Peppers.
• While 7 oz of Sun-dried Hot Chile Peppers contain 10.5 times more Energy, 19.4 times more Fat, 17.3 times more Saturated Fat, 105.4 times more Omega 6, 11.5 times more Carbohydrate, 13.6 times more Sugars, 9 times more Fiber and 3.6 times more Protein than Raw Green Cauliflower.
• 7 ounces of Green Cauliflower provide inadequate amounts of Energy and Omega 6
• 7 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3