Comparing Nutrients in 300 calories Canned Jalapeno Peppers with Liquids VS Broccoli

Weight per 300 calories

• Canned Jalapeno Peppers with Liquids: 1111g
• Broccoli: 882g

Raw Broccoli has 1.3 times more energy per unit of mass than Canned Jalapeno Peppers Solids and Liquids, which is low in comparison to other foods. Canned Jalapeno Peppers with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Jalapeno Peppers with Liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	45% 58.6g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	76% 29g	60.4% 23g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	105% 944μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	119% 1.54mg	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	39% 156μg	139% 556μg	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	123% 111mg	875% 787mg	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	51% 7.67mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	25.6% 256mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	48% 0.43mg	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	261% 21mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	80.6% 1.85mg	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	28.6% 200mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	63% 2144mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1238% 18567mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	26.7% 988g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Jalapeno Peppers with Liquids vs Broccoli:

• Canned Jalapeno Peppers Solids and Liquids have 3.5 times more Vitamin A and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 7.1 times more Vitamin C and 6.3 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 B5 and Vitamin E per 300 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Jalapeno Peppers with Liquids vs Broccoli:

• Canned Jalapeno Peppers Solids and Liquids have 3.8 times more Copper, 3.2 times more Iron, 63.8 times more Sodium and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.5 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 5 times more Selenium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Jalapeno Peppers Solids and Liquids have 3.2 times more Fat, 12.6 times more Omega 6, 1.6 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Omega 3 and 2.4 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.