Comparing Nutrients in 7 ounces Canned Red Hot Chili Peppers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Red Hot Chili Peppers	14%	4%	82%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Red Hot Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Hot Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	131% 1181μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.35% 0.067mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	33.6% 0.44mg	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	4.96% 20μg	35.2% 141μg	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	150% 135mg	81.6% 73.4mg	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	9.13% 1.37mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.3μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Hot Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	16.5% 0.15mg	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	12.4% 0.99mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	32.8% 0.75mg	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	4.8% 33.7mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	155% 2328mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Hot Chili Peppers VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Hot Chili Peppers versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Hot Chili Peppers vs Cooked Broccoli Raab:

• 7 ounces of Canned Red Hot Chili Peppers have 2.6 times more Vitamin A and 1.8 times more Vitamin C than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 8.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 13.2 times more Vitamin B5, 1.4 times more Vitamin B6, 7.1 times more Vitamin B9, 3.7 times more Vitamin E and 29.4 times more Vitamin K than Canned Red Hot Chili Peppers Solids And Liquids.
• 7 ounces of Canned Red Hot Chili Peppers have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Hot Chili Peppers Solids And Liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Hot Chili Peppers vs Cooked Broccoli Raab:

• 7 ounces of Canned Red Hot Chili Peppers have 1.3 times more Copper and 20.9 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 16.9 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 4.3 times more Selenium and 3.2 times more Zinc than Canned Red Hot Chili Peppers Solids And Liquids.
• Both Canned Red Hot Chili Peppers and Cooked Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Canned Red Hot Chili Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Hot Chili Peppers have 1.6 times more Carbohydrate and 5.4 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 100.5 times more Omega 3, 2.2 times more Fiber and 4.3 times more Protein than Canned Red Hot Chili Peppers Solids And Liquids.
• 7 ounces of Canned Red Hot Chili Peppers provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Hot Chili Peppers Solids And Liquids as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.