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

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Energy	4.22% 122kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	23% 30g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	43% 386μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	61% 0.79mg	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	16% 63.5μg	71.4% 286μg	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	50.4% 45.4mg	450% 405mg	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	21% 3.13mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	24.7% 0.22mg	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	107% 8.53mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	41.4% 0.95mg	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	11.7% 81.6mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	505% 7580mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Jalapeno Peppers Solids and Liquids have 2.7 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B9, 8.9 times more Vitamin C and 7.9 times more Vitamin K than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Jalapeno Peppers Solids and Liquids have 3 times more Copper, 2.6 times more Iron and 50.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 6.3 times more Selenium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Jalapeno Peppers Solids and Liquids have 10 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Energy, 2.6 times more Omega 3, 1.4 times more Carbohydrate and 3.1 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.