Comparing Nutrients in 7 ounces Dried Pasilla Peppers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Pasilla Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	23.6% 685kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	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	78% 101g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	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	140% 53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	394% 3548μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.34mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	645% 8.4mg	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	84.3% 337μg	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	14% 12.7mg	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	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	19.2% 192mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	244% 19.5mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	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	75.7% 530mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	130% 4409mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.8% 29.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pasilla Peppers VS Cooked Broccoli Raab per 7 oz

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

• 7 ounces of Dried Pasilla Peppers have 7.9 times more Vitamin A, 22.8 times more Vitamin B2, 3.6 times more Vitamin B3, 3.5 times more Vitamin B5, 19.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.8 times more Vitamin C than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per seven ounces.
• Both Dried Pasilla Peppers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Pasilla Peppers have 5.6 times more Copper, 7.7 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 6.5 times more Potassium, 2.5 times more Selenium, 1.6 times more Sodium and 2.6 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 6.2 times more Water than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Cooked Broccoli Raab contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Pasilla Peppers have 13.8 times more Energy, 30.5 times more Fat, 16.4 times more Carbohydrate, 9.6 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy