Comparing Nutrients in 100 calories Chili Powder VS Broccoli

Weight per 100 calories

• Chili Powder: 35.5g
• Broccoli: 294g

Chili Powder has 8.3 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Chili Powder or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Chili Powder	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.22% 5.06g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	6.9% 5g	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	2.1% 1.52g	2.76% 2g	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	% 0.76g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.29g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	20% 7.65g	38g per day for Men 19-50 years
Protein	8.52% 4.77g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Broccoli	Recommended Dietary Allowance
Vitamin A	58.4% 526μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.4% 0.089mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.31mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	39.6% 0.51mg	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	2.5% 9.93μg	46.3% 185μg	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	0.28% 0.25mg	292% 262mg	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	90% 13.5mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.2% 37.5μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Broccoli	Recommended Dietary Allowance
Calcium	11.7% 117mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	16% 0.14mg	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	76.7% 6.13mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	27% 0.62mg	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	15% 106mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	67.8% 1017mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chili Powder vs Broccoli:

• Chili Powder Spices have 5.8 times more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 5.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B1, 5.4 times more Vitamin B5, 18.7 times more Vitamin B9, 1056.9 times more Vitamin C and 8 times more Vitamin K than Chili Powder Spices.
• Both Chili Powder Spices and Raw Broccoli have similar amounts of Vitamin B2 per 100 kcal.
• Both Chili Powder Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chili Powder vs Broccoli:

• Chili Powder Spices have 2.5 times more Copper, 2.9 times more Iron, 10.5 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus, 1.3 times more Potassium and 68.9 times more Water than Chili Powder Spices.
• Both Chili Powder Spices and Raw Broccoli have similar amounts of Calcium, Magnesium, Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Chili Powder Spices have 4.7 times more Fat, 2.6 times more Saturated Fat, 18.4 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2 times more Sugars, 1.3 times more Fructose and 1.7 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Chili Powder Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.