Comparing Nutrients in 100 grams Canned Green Chili Peppers VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Green Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	0.72% 21kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.54% 4.6g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.084mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	17% 0.22mg	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	13.5% 54μg	17.8% 71μg	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	38% 34.2mg	41% 37mg	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	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.6% 36mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	NA	8.33% 0.075mg	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	16.6% 1.33mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	16.5% 0.38mg	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	1.57% 11mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Chili Peppers VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Canned Green Chili Peppers versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Green Chili Peppers vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 37.8 times more Vitamin A, 16.9 times more Vitamin B1, 4.7 times more Vitamin B2, 3.2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Cooked Broccoli Raab provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Canned Green Chili Peppers as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Green Chili Peppers vs Cooked Broccoli Raab:

• 100 grams of Canned Green Chili Peppers have 7.1 times more Sodium than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 3.3 times more Calcium, 6.8 times more Magnesium, 7.5 times more Phosphorus, 3 times more Potassium, 4.3 times more Selenium and 6 times more Zinc than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Cooked Broccoli Raab contain similar levels of Iron and Water per 100 grams.
• 100 grams of Canned Green Chili Peppers lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Green Chili Peppers have 1.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 33.5 times more Omega 3, 1.6 times more Fiber and 5.3 times more Protein than Canned Green Chili Peppers.
• 100 grams of Canned Green Chili Peppers provide inadequate amounts of Omega 3 and Protein
• Both Canned Green Chili Peppers as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.