Comparing Nutrients in 300 calories Canned Jalapeno Peppers with Liquids VS Boiled Carrots

Weight per 300 calories

• Canned Jalapeno Peppers with Liquids: 1111g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 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 Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	76% 29g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	105% 944μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	25.6% 256mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	63% 2144mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1238% 18567mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	26.7% 988g	21% 773g	3700g per day for Men 19-50 years

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

• Canned Jalapeno Peppers Solids and Liquids have 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, 3.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.7 times more Vitamin A than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 300 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Jalapeno Peppers Solids and Liquids have 11.1 times more Copper, 7.2 times more Iron, 1.9 times more Magnesium, 37.3 times more Sodium, 2.2 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Phosphorus and 1.4 times more Selenium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Boiled and Drained Carrots have similar amounts of Calcium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Jalapeno Peppers Solids and Liquids have 6.8 times more Fat, 4.2 times more Saturated Fat, 31.1 times more Omega 3, 7.3 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Boiled and Drained Carrots have similar amounts of Energy, Sugars and Fiber per 300 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.