Comparing Nutrients in 100 grams Boiled Broccoli VS Jalapeno Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Boiled Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Energy	1.2% 35kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	5% 6.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	5.7% 4.12g	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	1.02% 0.74g	3.63% 2.63g	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	% 0.49g	% 1.48g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	32.2% 0.42mg	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	27% 108μg	6.75% 27μg	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	72% 65mg	132% 119mg	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	9.67% 1.45mg	24% 3.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	4% 40mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	5.1% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	4.2% 0.097mg	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	9.57% 67mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Jalapeno Peppers:

• Boiled and Drained Broccoli has 1.4 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 4 times more Vitamin B9 and 7.6 times more Vitamin K than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 2.3 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin C and 2.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Jalapeno Peppers:

• Boiled and Drained Broccoli has 3.3 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 4 times more Selenium, 13.7 times more Sodium and 3.2 times more Zinc than Raw Jalapeno Peppers.
• Both Boiled and Drained Broccoli and Raw Jalapeno Peppers have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.2 times more Energy, 2.4 times more Omega 3 and 2.6 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3 times more Sugars and 3.6 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Jalapeno Peppers have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Raw Jalapeno Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.