Comparing Nutrients in 1 pound Jalapeno Peppers VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Jalapeno Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	9.94% 13g	130g per day for Men 19-50 years
Sugars	25.8% 18.7g	2.38% 1.72g	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	16.5% 12g	1.06% 0.77g	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	% 6.7g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	59.7% 0.78mg	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	30.6% 122μg	94% 376μg	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	598% 538mg	102% 92mg	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% 16.2mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21% 0.19mg	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	14% 1.13mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	78% 1.8mg	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	17% 118mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.2% 416g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Jalapeno Peppers VS Broccoli Raab per 1 lb

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

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

• 1 pound of Jalapeno Peppers has 2.5 times more Vitamin B6, 5.9 times more Vitamin C and 2.2 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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 Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Raw Jalapeno Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Jalapeno Peppers has 1.3 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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 Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Broccoli Raab contain similar levels of Copper and Water per one pound.
• 1 pound of Jalapeno Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Jalapeno Peppers as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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