Comparing Nutrients in 1 kilogram Broccoli Raab VS Jalapeno Peppers

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Broccoli Raab	Jalapeno Peppers	Recommended Dietary Allowance
Energy	7.6% 220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	50% 65g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	57% 41.2g	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	2.34% 1.7g	36.3% 26.3g	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	% 1g	% 15g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	146% 1310μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	322% 4.2mg	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	208% 830μg	67.5% 270μg	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	224% 202mg	1318% 1186mg	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	108% 16mg	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	108% 1080mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	51% 0.46mg	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	268% 21.4mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	42% 0.97mg	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	104% 730mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 926g	24.8% 917g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Jalapeno Peppers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Jalapeno Peppers:

• 1 kilogram of Broccoli Raab has 2.4 times more Vitamin A, 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B9 and 12.1 times more Vitamin K than Jalapeno Peppers.
• While 1 kg of Raw Jalapeno Peppers contains 2.5 times more Vitamin B6, 5.9 times more Vitamin C and 2.2 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Jalapeno Peppers provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Raw Broccoli Raab as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Jalapeno Peppers:

• 1 kilogram of Broccoli Raab has 9 times more Calcium, 8.6 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.8 times more Phosphorus, 11 times more Sodium and 5.5 times more Zinc than Jalapeno Peppers.
• While 1 kg of Raw Jalapeno Peppers contains 1.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Jalapeno Peppers contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Jalapeno Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Raw Jalapeno Peppers lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 3.8 times more Omega 3 and 3.5 times more Protein than Jalapeno Peppers.
• While 1 kg of Raw Jalapeno Peppers contains 2.3 times more Carbohydrate, 10.8 times more Sugars and 15.5 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Jalapeno Peppers offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Jalapeno Peppers provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Jalapeno Peppers provide inadequate amounts of Energy and Omega 6 in one kilogram.