Comparing Nutrients in 14 ounces Canned Jalapeno Peppers with Liquids VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	3.7% 107kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	36.3% 47g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	19.2% 0.25mg	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	38.7% 155μg	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	44% 39.7mg	214% 192mg	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	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.7% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.13% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	16.3% 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	93% 7.46mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	3.97% 0.091mg	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	10.2% 71.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	442% 6632mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Jalapeno Peppers with Liquids vs Valencia Oranges:

• Canned Jalapeno Peppers Solids and Liquids have 7.1 times more Vitamin A, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin B1, 2.8 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Jalapeno Peppers with Liquids vs Valencia Oranges:

• Canned Jalapeno Peppers Solids and Liquids have 3.9 times more Copper, 20.9 times more Iron, 1.5 times more Magnesium, 5 times more Manganese, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Valencia Oranges have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Jalapeno Peppers Solids and Liquids have 1.5 times more Omega 3 and 11.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Energy and 2.5 times more Carbohydrate than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Valencia Oranges have similar amounts of Fiber and Protein per 14 oz.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.