Comparing Nutrients in 7 ounces Chili Powder VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chili Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	4.02% 2.9g	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	11.7% 8.5g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	182% 69g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	327% 2943μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.87mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	320% 4.16mg	20% 0.26mg	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	14% 55.6μg	27.8% 111μg	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	1.54% 1.4mg	88.4% 79.6mg	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	505% 75.7mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	65.5% 655mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	7.5% 0.067mg	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	429% 34.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	70.4% 296mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	19.2% 0.44mg	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	85% 595mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	379% 5689mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Chili Powder VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Chili Powder versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chili Powder vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Chili Powder have 29.1 times more Vitamin A, 4.5 times more Vitamin B1, 11.6 times more Vitamin B2, 25.3 times more Vitamin B3, 3.2 times more Vitamin B5, 16.1 times more Vitamin B6 and 28.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin B9 and 57.3 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Chili Powder have insufficient amounts of Vitamin C
• Both Chili Powder Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chili Powder vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Chili Powder have 10 times more Calcium, 29.4 times more Copper, 28.4 times more Iron, 11.5 times more Magnesium, 7.6 times more Manganese, 6.1 times more Phosphorus, 13.7 times more Potassium, 29.1 times more Selenium, 260.6 times more Sodium and 15.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 8.4 times more Water than Chili Powder Spices.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chili Powder have 10.1 times more Energy, 119 times more Fat, 136.8 times more Saturated Fat, 12.7 times more Omega 3, 574.8 times more Omega 6, 9.3 times more Carbohydrate, 4.9 times more Sugars, 11.6 times more Fiber and 4.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6