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

Weight per 300 calories

• Canned Jalapeno Peppers with Liquids: 1111g
• Boiled Summer Squash: 1500g

Canned Jalapeno Peppers with Liquids have 1.4 times more energy per 100g than Boiled Summer Squash. It has very low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Jalapeno Peppers with Liquids or Boiled Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Boiled Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	4.32% 0.74g	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	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	53.6% 39g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76% 29g	55.3% 21g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	105% 944μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	75% 0.98mg	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	75% 300μg	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	92% 82.5mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	43.8% 52.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	25.6% 256mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	172% 1.55mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	139% 3.2mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	63% 2144mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1238% 18567mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	26.7% 988g	38% 1406g	3700g per day for Men 19-50 years

Canned Jalapeno Peppers With Liquids VS Boiled Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Jalapeno Peppers with Liquids or Boiled Summer Squash?

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

• 300 calories of Canned Jalapeno Peppers with Liquids have 5.7 times more Vitamin A, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.3 times more Vitamin C, 3.7 times more Vitamin E and 2.7 times more Vitamin K than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Jalapeno Peppers with Liquids have 3.9 times more Iron, 1.5 times more Selenium and 1237.8 times more Sodium than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 1.6 times more Calcium, 2.2 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Zinc and 1.4 times more Water than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers with Liquids and Boiled Summer Squash contain similar levels of Copper per 300 calories.
• 300 calories of Boiled Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Jalapeno Peppers with Liquids have 2.2 times more Fat, 7.4 times more Omega 6 and 1.4 times more Fiber than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 4.6 times more Omega 3, 1.6 times more Sugars and 1.3 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers with Liquids and Boiled Summer Squash offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Summer Squash provide inadequate amounts of Omega 6