Comparing Nutrients in 14 ounces Jalapeno Peppers VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Jalapeno Peppers	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	14% 18.3g	130g per day for Men 19-50 years
Sugars	22.6% 16.4g	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	14.4% 10.4g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	24% 214μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	36.6% 0.48mg	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	26.8% 107μg	53.6% 214μg	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	523% 471mg	151% 136mg	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	95% 14.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	NA	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	12.4% 0.99mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	14.7% 103mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	105% 1576mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.84% 364g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jalapeno Peppers vs Canned Green Chili Peppers:

• Raw Jalapeno Peppers have 9 times more Vitamin A, 4 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 3.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.5 times more Vitamin C than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 2 times more Vitamin B9 than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Jalapeno Peppers vs Canned Green Chili Peppers:

• Raw Jalapeno Peppers have 3.8 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 3 times more Calcium, 5.3 times more Iron and 132.3 times more Sodium than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Canned Green Chili Peppers have similar amounts of Water per 14 oz.
• Both Raw Jalapeno Peppers as well as Canned Green Chili Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jalapeno Peppers have 1.4 times more Energy, 8.3 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Canned Green Chili Peppers.
• Both Raw Jalapeno Peppers as well as Canned Green Chili Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.