Comparing Nutrients in 300 calories Broccoli Raab VS Jalapeno Peppers

Weight per 300 calories

• Broccoli Raab: 1364g
• Jalapeno Peppers: 1035g

Raw Jalapeno Peppers have 1.3 times more energy per unit of mass than Raw Broccoli Raab, which is very low in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Jalapeno Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	% 15.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	76.2% 29g	38g per day for Men 19-50 years
Protein	77% 43.2g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	198% 1786μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	55.7% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	159% 191μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	147% 1473mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	75.5% 2566mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	34% 1262g	25.6% 949g	3700g per day for Men 19-50 years

Broccoli Raab VS Jalapeno Peppers Nutrients Per 300 Kcal

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

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

• 300 calories of Broccoli Raab have 3.2 times more Vitamin A, 5.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.1 times more Vitamin B9 and 16 times more Vitamin K than Jalapeno Peppers.
• While 300 kcal of Raw Jalapeno Peppers contain 1.9 times more Vitamin B6, 4.5 times more Vitamin C and 1.7 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Jalapeno Peppers:

• 300 calories of Broccoli Raab have 11.9 times more Calcium, 1.2 times more Copper, 11.3 times more Iron, 1.9 times more Magnesium, 5.4 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Selenium, 14.5 times more Sodium, 7.3 times more Zinc and 1.3 times more Water than Jalapeno Peppers.
• Both Broccoli Raab and Jalapeno Peppers contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 1.7 times more Fat, 5 times more Omega 3, 1.3 times more Fiber and 4.6 times more Protein than Jalapeno Peppers.
• While 300 kcal of Raw Jalapeno Peppers contain 1.7 times more Carbohydrate, 8.2 times more Sugars and 11.7 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Jalapeno Peppers offer comparable quantities of Energy per 300 calories.
• Both Raw Broccoli Raab as well as Raw Jalapeno Peppers provide inadequate amounts of Omega 6 in 300 calories.