Comparing Nutrients in 500 calories Broccoli Raab VS Canned Jalapeno Peppers with Liquids

Weight per 500 calories

• Broccoli Raab: 2273g
• Canned Jalapeno Peppers with Liquids: 1852g

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

Discover which food has more nutrients per 500 calories - Broccoli Raab or Canned Jalapeno Peppers with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Broccoli Raab	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	53.4% 9.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	12% 8.64g	54.7% 39.6g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	127% 48g	38g per day for Men 19-50 years
Protein	129% 72g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	331% 2977μg	175% 1574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	46.6% 7.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	271% 3.5mg	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	472% 1886μg	65% 259μg	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	510% 459mg	206% 185mg	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	245% 37mg	85% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	199% 239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	245% 2455mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	300% 2.7mg	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	608% 48.6mg	435% 35mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	92% 2.1mg	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	237% 1659mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	2063% 30944mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	57.2% 6.3mg	11mg per day for Men 19-50 years
Water	57% 2103g	44.5% 1646g	3700g per day for Men 19-50 years

Broccoli Raab VS Canned Jalapeno Peppers With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Canned Jalapeno Peppers with Liquids?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Canned Jalapeno Peppers with Liquids:

• 500 calories of Broccoli Raab have 1.9 times more Vitamin A, 4.6 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 7.3 times more Vitamin B9, 2.5 times more Vitamin C, 2.9 times more Vitamin E and 21.3 times more Vitamin K than Canned Jalapeno Peppers with Liquids.
• Both Broccoli Raab and Canned Jalapeno Peppers with Liquids provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Broccoli Raab as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Canned Jalapeno Peppers with Liquids:

• 500 calories of Broccoli Raab have 5.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 4.3 times more Manganese, 5 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Selenium, 2.8 times more Zinc and 1.3 times more Water than Canned Jalapeno Peppers with Liquids.
• While 500 kcal of Canned Jalapeno Peppers Solids and Liquids contain 2.8 times more Copper and 41.3 times more Sodium than Raw Broccoli Raab.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 9.7 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Canned Jalapeno Peppers with Liquids.
• While 500 kcal of Canned Jalapeno Peppers Solids and Liquids contain 1.6 times more Fat, 13.8 times more Omega 6, 1.4 times more Carbohydrate and 4.6 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Jalapeno Peppers with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6