Comparing Nutrients in 300 calories Dried Ancho Peppers VS Jalapeno Peppers

Weight per 300 calories

• Dried Ancho Peppers: 107g
• Jalapeno Peppers: 1035g

Dried Ancho Peppers have 9.7 times more energy per 100g than Jalapeno Peppers. It has high energy density when compared to other foods. Raw Jalapeno Peppers having very low energy density.

Which food has more nutrients per 300 calories - Dried Ancho Peppers or Jalapeno Peppers?

Macros Ratio

	Protein	Fat	Carbs
Dried Ancho Peppers	15%	23%	62%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Dried Ancho Peppers	Jalapeno Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.03% 8.75g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	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	42.2% 55g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 15.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.7% 23g	76.2% 29g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dried Ancho Peppers	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	121% 1091μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	55.7% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	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	18.4% 73.7μg	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	2.37% 2.14mg	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	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	159% 191μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Ancho Peppers	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	6.5% 65mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	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	146% 11.7mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	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	30.7% 215mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	75.7% 2574mg	75.5% 2566mg	3400mg per day for Men 19-50 years
Selenium	5.63% 3.1μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	3.06% 46mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25.6% 949g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Ancho Peppers vs Jalapeno Peppers:

• Dried Ancho Peppers have 2 times more Vitamin A and 3.3 times more Vitamin B2 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B9 and 574.6 times more Vitamin C than Dried Ancho Peppers.
• Both Dried Ancho Peppers and Raw Jalapeno Peppers have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Ancho Peppers as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Ancho Peppers vs Jalapeno Peppers:

• Dried Ancho Peppers have 4.5 times more Iron, 1.4 times more Manganese and 1.5 times more Sodium than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 1.9 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Selenium and 39.3 times more Water than Dried Ancho Peppers.
• Both Dried Ancho Peppers and Raw Jalapeno Peppers have similar amounts of Copper, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Ancho Peppers have 2.3 times more Fat, 7.1 times more Omega 6 and 1.3 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3 times more Omega 3 and 1.3 times more Fiber than Dried Ancho Peppers.
• Both Dried Ancho Peppers and Raw Jalapeno Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Ancho Peppers as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.