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

Weight per 500 calories

• Canned Jalapeno Peppers with Liquids: 1852g
• Broccoli: 1471g

Raw Broccoli has 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 500 calories - Canned Jalapeno Peppers with Liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	75% 98g	130g per day for Men 19-50 years
Sugars	54.7% 39.6g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	127% 48g	101% 38.2g	38g per day for Men 19-50 years
Protein	30.4% 17g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	175% 1574μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.46mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	154% 7.7mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	198% 2.57mg	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	65% 259μg	232% 926μg	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	206% 185mg	1458% 1312mg	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	85% 12.8mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	199% 239μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	42.6% 426mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	80% 0.72mg	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	435% 35mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	134% 3.1mg	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	47.6% 333mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2063% 30944mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	57.2% 6.3mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	44.5% 1646g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Canned Jalapeno Peppers Solids and Liquids have 3.5 times more Vitamin A and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 7.1 times more Vitamin C and 6.3 times more Vitamin K than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Jalapeno Peppers Solids and Liquids have 3.8 times more Copper, 3.2 times more Iron, 63.8 times more Sodium and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.5 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 5 times more Selenium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Jalapeno Peppers Solids and Liquids have 3.2 times more Fat, 12.6 times more Omega 6, 1.6 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Omega 3 and 2.4 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.