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

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	64.7% 84g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	NA	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	13.6% 5.16g	171% 65g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	345% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	210% 2.73mg	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	6.95% 27.8μg	96% 385μg	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	22% 20mg	329% 296mg	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	9.13% 1.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	101% 0.91mg	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	46.6% 3.73mg	1337% 107mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	176% 738mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	115% 2.66mg	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	5.1% 35.7mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	368% 12502mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	221% 3316mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.77% 176g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Freeze-dried Parsley contain 24.2 times more Vitamin B1, 59.5 times more Vitamin B2, 25.8 times more Vitamin B3, 6.1 times more Vitamin B5, 7.2 times more Vitamin B6, 13.9 times more Vitamin B9 and 14.9 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Jalapeno Peppers with Liquids have 4.3 times more Sodium and 44.4 times more Water than Freeze Dried Parsley.
• While 7 oz of Freeze-dried Parsley contain 7.7 times more Calcium, 3.1 times more Copper, 28.7 times more Iron, 24.8 times more Magnesium, 11.7 times more Manganese, 30.4 times more Phosphorus, 32.6 times more Potassium, 80.8 times more Selenium and 18 times more Zinc than Canned Jalapeno Peppers Solids and Liquids.
• 7 ounces of Canned Jalapeno Peppers with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Parsley contain 10 times more Energy, 5.5 times more Fat, 8.9 times more Carbohydrate, 12.6 times more Fiber and 34 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• 7 ounces of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Energy and Protein