Comparing Nutrients in 1 pound Dried Leeks VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Dried Leeks	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	50.2% 1456kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	260% 339g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	124% 47g	31% 11.8g	38g per day for Men 19-50 years
Protein	123% 69g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	43% 386μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	422% 5.5mg	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	415% 1660μg	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	595% 535mg	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	NA	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	163% 1633mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	331% 3mg	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	431% 34.5mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	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	224% 1569mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	320% 10886mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	505% 7580mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Canned Jalapeno Peppers with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Leeks 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 Dried Leeks vs Canned Jalapeno Peppers with Liquids:

• 1 pound of Dried Leeks has 18.6 times more Vitamin B1, 10.5 times more Vitamin B2, 8.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.4 times more Vitamin B6, 26.1 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Jalapeno Peppers with Liquids.
• While 1 lb of Canned Jalapeno Peppers Solids and Liquids contains 6.1 times more Vitamin A than Freeze-dried Leeks.
• 1 pound of Dried Leeks have insufficient amounts of Vitamin A
• Both Freeze-dried Leeks 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 Dried Leeks vs Canned Jalapeno Peppers with Liquids:

• 1 pound of Dried Leeks has 15.7 times more Calcium, 4.5 times more Copper, 4 times more Iron, 10.7 times more Magnesium, 23.1 times more Manganese, 19.2 times more Phosphorus, 12.4 times more Potassium, 14.3 times more Selenium and 1.9 times more Zinc than Canned Jalapeno Peppers with Liquids.
• While 1 lb of Canned Jalapeno Peppers Solids and Liquids contains 47.7 times more Sodium and 44.4 times more Water than Freeze-dried Leeks.
• 1 pound of Canned Jalapeno Peppers with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Leeks has 11.9 times more Energy, 2.2 times more Fat, 28.8 times more Omega 3, 15.7 times more Carbohydrate, 4 times more Fiber and 16.5 times more Protein than Canned Jalapeno Peppers with Liquids.
• Both Dried Leeks and Canned Jalapeno Peppers with Liquids offer comparable quantities of Omega 6 per one pound.
• 1 pound of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Energy, Omega 3 and Protein