Comparing Nutrients in 300 calories Jalapeno Peppers VS Broccoli Raab

Weight per 300 calories

• Jalapeno Peppers: 1035g
• Broccoli Raab: 1364g

Jalapeno Peppers have 1.3 times more energy per 100g than Broccoli Raab. It has very low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Jalapeno Peppers or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Jalapeno Peppers	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	2.33% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	76.2% 29g	97% 37g	38g per day for Men 19-50 years
Protein	17% 9.4g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	62% 559μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.7% 0.72mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.33mg	179% 2.33mg	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	70% 279μg	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	159% 191μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Broccoli Raab	Recommended Dietary Allowance
Calcium	12.4% 124mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	75.5% 2566mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	25.6% 949g	34% 1262g	3700g per day for Men 19-50 years

Jalapeno Peppers VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jalapeno Peppers or Broccoli Raab?

Lets compare vitamin content per 300 calories of Jalapeno Peppers vs Broccoli Raab:

• 300 calories of Jalapeno Peppers have 1.9 times more Vitamin B6, 4.5 times more Vitamin C and 1.7 times more Vitamin E than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 3.2 times more Vitamin A, 5.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.1 times more Vitamin B9 and 16 times more Vitamin K than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Jalapeno Peppers vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 11.9 times more Calcium, 11.3 times more Iron, 1.9 times more Magnesium, 5.4 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Selenium, 14.5 times more Sodium, 7.3 times more Zinc and 1.3 times more Water than Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Broccoli Raab contain similar levels of Copper and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jalapeno Peppers have 1.7 times more Carbohydrate, 8.2 times more Sugars and 11.7 times more Fructose than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.7 times more Fat, 5 times more Omega 3, 1.3 times more Fiber and 4.6 times more Protein than Raw Jalapeno Peppers.
• Both Jalapeno Peppers and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Raw Jalapeno Peppers as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.