Comparing Nutrients in 7 ounces Dried Ancho Peppers VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Dried Ancho Peppers	15%	23%	62%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Dried Ancho Peppers	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	19.2% 558kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.46g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	NA	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	113% 43g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	42% 23.5g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Dried Ancho Peppers	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	225% 2028μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	344% 4.47mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	7.78% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	540% 7mg	18.3% 0.24mg	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	34.2% 137μg	26.8% 107μg	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	4.4% 3.97mg	75.4% 68mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Ancho Peppers	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	12% 121mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	NA	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	271% 21.7mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	NA	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	57% 399mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	141% 4785mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	1.2% 45g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Ancho Peppers vs Canned Green Chili Peppers:

• Dried Ancho Peppers have 170.3 times more Vitamin A, 17.9 times more Vitamin B1, 75.2 times more Vitamin B2, 10.2 times more Vitamin B3, 23.7 times more Vitamin B5, 29.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 17.1 times more Vitamin C than Dried Ancho Peppers.
• Both Dried Ancho Peppers as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Ancho Peppers vs Canned Green Chili Peppers:

• Dried Ancho Peppers have 1.7 times more Calcium, 8.2 times more Iron, 28.3 times more Magnesium, 18.3 times more Phosphorus, 21.3 times more Potassium, 9.7 times more Selenium and 15.8 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 9.2 times more Sodium and 4.1 times more Water than Dried Ancho Peppers.

Comparison of macro-nutrients per 7 ounces:

• Dried Ancho Peppers have 13.4 times more Energy, 30.4 times more Fat, 29.3 times more Saturated Fat, 27.3 times more Omega 3, 29.4 times more Omega 6, 11.2 times more Carbohydrate, 12.7 times more Fiber and 16.5 times more Protein than Canned Green Chili Peppers.
• Both Dried Ancho Peppers as well as Canned Green Chili Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.