Comparing Nutrients in 1 kilogram Jalapeno Peppers VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Jalapeno Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41% 53.5g	130g per day for Men 19-50 years
Sugars	57% 41.2g	20.3% 14.7g	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	36.3% 26.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	60% 540μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.2mg	100% 1.3mg	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	67.5% 270μg	140% 560μg	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	1318% 1186mg	446% 401mg	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	239% 35.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	154% 185μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	37.8% 0.34mg	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	31.3% 2.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	97% 2.23mg	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	37% 260mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	73% 2480mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.8% 917g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jalapeno Peppers vs Cooked Chopped Frozen Broccoli:

• Raw Jalapeno Peppers have 2.8 times more Vitamin B3, 3.2 times more Vitamin B6, 3 times more Vitamin C and 2.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw Jalapeno Peppers as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Jalapeno Peppers vs Cooked Chopped Frozen Broccoli:

• Raw Jalapeno Peppers have 1.4 times more Copper and 1.7 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 2.4 times more Iron, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Selenium and 2 times more Zinc than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jalapeno Peppers have 1.2 times more Carbohydrate and 2.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.4 times more Protein than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Omega 3 and Fiber per 1 kg.
• Both Raw Jalapeno Peppers as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.