Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chili Powder	14%	34%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Energy	0.9% 26kcal	9.72% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	44% 7.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	9.9% 7.2g	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	1.14% 0.83g	5.9% 4.3g	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	% 0.75g	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	7.9% 3g	92% 34.8g	38g per day for Men 19-50 years
Protein	5% 2.8g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	165% 1483μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	161% 2.1mg	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	16.8% 67μg	7% 28μg	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	62.7% 56.4mg	0.78% 0.7mg	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	8.13% 1.22mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chili Powder	Recommended Dietary Allowance
Calcium	5.6% 56mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	111% 1mg	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	10% 0.81mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	74% 1.7mg	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	7.14% 50mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	191% 2867mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chili Powder per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Chili Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Chili Powder:

• 100 grams of Frozen Chopped Broccoli have 2.4 times more Vitamin B9 and 80.6 times more Vitamin C than Chili Powder.
• While 100 g of Chili Powder Spices contain 28.5 times more Vitamin A, 4.7 times more Vitamin B1, 9.8 times more Vitamin B2, 24.7 times more Vitamin B3, 3.2 times more Vitamin B5, 16.1 times more Vitamin B6, 31.3 times more Vitamin E and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Chili Powder have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Chili Powder:

• 100 grams of Frozen Chopped Broccoli have 8.5 times more Water than Chili Powder.
• While 100 g of Chili Powder Spices contain 5.9 times more Calcium, 26.3 times more Copper, 21.4 times more Iron, 8.3 times more Magnesium, 5.8 times more Manganese, 6 times more Phosphorus, 9.2 times more Potassium, 7.3 times more Selenium, 119.5 times more Sodium and 9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 g of Chili Powder Spices contain 10.8 times more Energy, 49.2 times more Fat, 56 times more Saturated Fat, 5.1 times more Omega 3, 241.1 times more Omega 6, 10.4 times more Carbohydrate, 5.3 times more Sugars, 5.2 times more Fructose, 11.6 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6