Comparing Nutrients in 300 calories Jalapeno Peppers VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Jalapeno Peppers: 1035g
• Cooked Chopped Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Jalapeno Peppers or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Jalapeno Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	21.7% 15.8g	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	37.5% 27.2g	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	% 15.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	84.6% 32g	38g per day for Men 19-50 years
Protein	17% 9.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	62% 559μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.7% 0.72mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.33mg	107% 1.4mg	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	70% 279μg	150% 600μg	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	1363% 1227mg	477% 430mg	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	247% 37mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	159% 191μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.4% 124mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	40.5% 0.36mg	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	32.3% 2.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	104% 2.4mg	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	38.4% 269mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	75.5% 2566mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.6% 949g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jalapeno Peppers vs Cooked Chopped Frozen Broccoli:

• Raw Jalapeno Peppers have 2.7 times more Vitamin B3, 3.1 times more Vitamin B6, 2.9 times more Vitamin C and 2.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B9 and 4.9 times more Vitamin K than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Jalapeno Peppers as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Jalapeno Peppers vs Cooked Chopped Frozen Broccoli:

• Raw Jalapeno Peppers have 1.3 times more Copper and 1.7 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 2.5 times more Iron, 2.4 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium, 3.8 times more Sodium and 2.1 times more Zinc than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jalapeno Peppers have 3 times more Fat, 4.6 times more Omega 6 and 2.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Protein than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 300 kcal.
• Both Raw Jalapeno Peppers as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.