Comparing Nutrients in 7 ounces Chili Powder VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Chili Powder	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19.3% 560kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	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	76% 99g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	11.7% 8.5g	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	% 4.25g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.3g	g per day for Men 19-50 years
Fiber	182% 69g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	327% 2943μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.87mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	320% 4.16mg	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	14% 55.6μg	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	1.54% 1.4mg	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	505% 75.7mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	65.5% 655mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	220% 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	429% 34.3mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	70.4% 296mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	85% 595mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	379% 5689mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Chili Powder VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Chili Powder 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 Chili Powder vs Cooked Broccoli Raab:

• 7 ounces of Chili Powder have 6.5 times more Vitamin A, 1.5 times more Vitamin B1, 6.7 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B5, 9.5 times more Vitamin B6 and 15.1 times more Vitamin E than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.5 times more Vitamin B9, 52.9 times more Vitamin C and 2.4 times more Vitamin K than Chili Powder Spices.
• 7 ounces of Chili Powder have insufficient amounts of Vitamin C
• Both Chili Powder Spices as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Chili Powder have 2.8 times more Calcium, 13.3 times more Copper, 13.6 times more Iron, 5.5 times more Magnesium, 4.5 times more Manganese, 3.7 times more Phosphorus, 5.7 times more Potassium, 15.7 times more Selenium, 51.2 times more Sodium and 8 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 8.5 times more Water than Chili Powder Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chili Powder have 11.3 times more Energy, 27.5 times more Fat, 27.7 times more Saturated Fat, 2.7 times more Omega 3, 241.1 times more Omega 6, 15.9 times more Carbohydrate, 11.6 times more Sugars, 17.9 times more Fructose, 12.4 times more Fiber and 3.5 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6