Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	8.97% 260kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	29.5% 21.4g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	50% 28g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	146% 1.9mg	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	168% 670μg	35% 140μg	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	627% 564mg	111% 100mg	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	81.3% 12mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	56% 560mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	162% 1.46mg	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	101% 8.1mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	49.6% 1.14mg	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	71.4% 500mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1114% 16710mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Jalapeno Peppers with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Canned Jalapeno Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Canned Jalapeno Peppers with Liquids:

• 1 kilogram of Frozen Chopped Broccoli has 1.2 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B9, 5.6 times more Vitamin C, 1.8 times more Vitamin E and 6.3 times more Vitamin K than Canned Jalapeno Peppers with Liquids.
• While 1 kg of Canned Jalapeno Peppers Solids and Liquids contains 1.6 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Jalapeno Peppers with Liquids provide similar amounts of Vitamin B3 per one kilogram.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Canned Jalapeno Peppers with Liquids:

• 1 kilogram of Frozen Chopped Broccoli has 2.4 times more Calcium, 2.6 times more Manganese, 2.8 times more Phosphorus, 7 times more Selenium and 1.4 times more Zinc than Canned Jalapeno Peppers with Liquids.
• While 1 kg of Canned Jalapeno Peppers Solids and Liquids contains 3.8 times more Copper, 2.3 times more Iron and 69.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Jalapeno Peppers with Liquids contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Canned Jalapeno Peppers with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4.4 times more Omega 3 and 3.1 times more Protein than Canned Jalapeno Peppers with Liquids.
• While 1 kg of Canned Jalapeno Peppers Solids and Liquids contains 15.8 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Jalapeno Peppers with Liquids offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 1 kilogram of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Jalapeno Peppers Solids and Liquids provide inadequate amounts of Energy in one kilogram.