Comparing Nutrients in 7 ounces Dried Leeks VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Dried Leeks	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	22% 637kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	85.7% 1.37g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	5.86% 4.25g	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	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	54.3% 20.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	54% 30g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	29% 0.38mg	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	182% 726μg	6.95% 27.8μg	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	260% 234mg	22% 20mg	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	NA	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	71.4% 714mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	32% 0.29mg	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	189% 15mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	9.84% 0.23mg	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	98% 687mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	140% 4763mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	221% 3316mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Canned Jalapeno Peppers with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Leeks versus 7 oz of Canned Jalapeno Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Leeks vs Canned Jalapeno Peppers with Liquids:

• 7 ounces of Dried Leeks have 18.6 times more Vitamin B1, 10.5 times more Vitamin B2, 8.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.4 times more Vitamin B6, 26.1 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Jalapeno Peppers with Liquids.
• While 7 oz of Canned Jalapeno Peppers Solids and Liquids contain 6.1 times more Vitamin A than Freeze-dried Leeks.
• 7 ounces of Dried Leeks have insufficient amounts of Vitamin A
• Both Freeze-dried Leeks as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Leeks vs Canned Jalapeno Peppers with Liquids:

• 7 ounces of Dried Leeks have 15.7 times more Calcium, 4.5 times more Copper, 4 times more Iron, 10.7 times more Magnesium, 23.1 times more Manganese, 19.2 times more Phosphorus, 12.4 times more Potassium, 14.3 times more Selenium and 1.9 times more Zinc than Canned Jalapeno Peppers with Liquids.
• While 7 oz of Canned Jalapeno Peppers Solids and Liquids contain 47.7 times more Sodium and 44.4 times more Water than Freeze-dried Leeks.
• 7 ounces of Canned Jalapeno Peppers with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Leeks have 11.9 times more Energy, 2.2 times more Fat, 28.8 times more Omega 3, 15.7 times more Carbohydrate, 4 times more Fiber and 16.5 times more Protein than Canned Jalapeno Peppers with Liquids.
• Both Dried Leeks and Canned Jalapeno Peppers with Liquids offer comparable quantities of Omega 6 per seven ounces.
• 7 ounces of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Energy, Omega 3 and Protein