Comparing Nutrients in 100 grams Canned Jalapeno Peppers with Liquids VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Summer Squash	24%	8%	68%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Summer Squash	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.74g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	3.03% 2.2g	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	1.3% 0.95g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.03g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.64% 0.92g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Summer Squash	Recommended Dietary Allowance
Vitamin A	9.44% 85μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	16.8% 0.22mg	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	3.5% 14μg	7.25% 29μg	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	11% 10mg	19% 17mg	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	4.6% 0.69mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.8% 13μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Summer Squash	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	5.67% 0.051mg	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	23.5% 1.88mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	7.6% 0.18mg	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	2.57% 18mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	111% 1671mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jalapeno Peppers with Liquids VS Summer Squash per 100 g

Compare the macro and micronutrient content in 100 g of Canned Jalapeno Peppers with Liquids versus 100 g of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Jalapeno Peppers with Liquids vs Summer Squash:

• 100 grams of Canned Jalapeno Peppers with Liquids have 8.5 times more Vitamin A, 2.7 times more Vitamin B5, 5.8 times more Vitamin E and 4.3 times more Vitamin K than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 3.7 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers with Liquids and Summer Squash provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Jalapeno Peppers with Liquids vs Summer Squash:

• 100 grams of Canned Jalapeno Peppers with Liquids have 1.5 times more Calcium, 2.9 times more Copper, 5.4 times more Iron and 835.5 times more Sodium than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 1.5 times more Manganese, 2.1 times more Phosphorus and 1.4 times more Potassium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers with Liquids and Summer Squash contain similar levels of Magnesium, Zinc and Water per 100 grams.
• 100 grams of Summer Squash lack sufficient amounts of Calcium
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Jalapeno Peppers with Liquids have 14.8 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Fiber than Summer Squash.
• While 100 g of Raw All Varieties Summer Squash contain 2.3 times more Omega 3 and 1.3 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers with Liquids and Summer Squash offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Omega 3 and Protein
• 100 grams of Summer Squash provide inadequate amounts of Omega 6
• Both Canned Jalapeno Peppers Solids and Liquids as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy in 100 grams.