Comparing Nutrients in 1 pound Broccoli Raab VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Broccoli Raab	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	13.4% 9.7g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	66% 594μg	43% 386μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	66.3% 0.86mg	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	94% 376μg	16% 63.5μg	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	102% 92mg	50.4% 45.4mg	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	49% 7.35mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	49% 490mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	73.6% 0.66mg	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	121% 9.7mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	22.5% 0.52mg	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	47.3% 331mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	505% 7580mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Jalapeno Peppers with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Canned Jalapeno Peppers with Liquids:

• 1 pound of Broccoli Raab has 1.5 times more Vitamin A, 3.8 times more Vitamin B1, 3.4 times more Vitamin B2, 3 times more Vitamin B3, 5.9 times more Vitamin B9, 2 times more Vitamin C, 2.3 times more Vitamin E and 17.4 times more Vitamin K than Canned Jalapeno Peppers with Liquids.
• While 1 lb of Canned Jalapeno Peppers Solids and Liquids contains 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Jalapeno Peppers with Liquids provide similar amounts of Vitamin B6 per one pound.
• Both Raw Broccoli Raab as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Canned Jalapeno Peppers with Liquids:

• 1 pound of Broccoli Raab has 4.7 times more Calcium, 1.5 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus and 2.3 times more Zinc than Canned Jalapeno Peppers with Liquids.
• While 1 lb of Canned Jalapeno Peppers Solids and Liquids contains 3.5 times more Copper and 50.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Jalapeno Peppers with Liquids contain similar levels of Iron, Potassium and Water per one pound.
• Both Raw Broccoli Raab as well as Canned Jalapeno Peppers Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 7.9 times more Omega 3 and 3.4 times more Protein than Canned Jalapeno Peppers with Liquids.
• While 1 lb of Canned Jalapeno Peppers Solids and Liquids contains 16.9 times more Omega 6, 1.7 times more Carbohydrate and 5.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Jalapeno Peppers with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Omega 6
• 1 pound of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Jalapeno Peppers Solids and Liquids provide inadequate amounts of Energy in one pound.