Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Jalapeno Peppers

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Jalapeno Peppers: 1035g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Jalapeno Peppers?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.77% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	58.8% 42.6g	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	13.2% 9.58g	37.5% 27.2g	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	% 8.65g	% 15.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	76.2% 29g	38g per day for Men 19-50 years
Protein	58% 32.4g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	55.7% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	333% 4.33mg	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	193% 773μg	70% 279μg	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	723% 651mg	1363% 1227mg	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	94% 14mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	159% 191μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	64.6% 646mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	53% 0.48mg	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	117% 9.35mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	43.6% 1mg	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	82.4% 577mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	75.5% 2566mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	25.6% 949g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Jalapeno Peppers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Jalapeno Peppers?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Jalapeno Peppers:

• 300 calories of Frozen Chopped Broccoli have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B9 and 4.9 times more Vitamin K than Jalapeno Peppers.
• While 300 kcal of Raw Jalapeno Peppers contain 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 1.9 times more Vitamin C and 2.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Jalapeno Peppers provide similar amounts of Vitamin A and Vitamin B5 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Jalapeno Peppers:

• 300 calories of Frozen Chopped Broccoli have 5.2 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 7.8 times more Selenium, 8.9 times more Sodium and 3.8 times more Zinc than Jalapeno Peppers.
• Both Frozen Chopped Broccoli and Jalapeno Peppers contain similar levels of Copper, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 2.3 times more Omega 3 and 3.4 times more Protein than Jalapeno Peppers.
• While 300 kcal of Raw Jalapeno Peppers contain 2.7 times more Sugars and 2.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Jalapeno Peppers offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jalapeno Peppers provide inadequate amounts of Omega 6 in 300 calories.