Comparing Nutrients in 14 ounces Boiled Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	12% 15.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	8.2% 5.95g	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	% 6.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	10% 91μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	54.3% 0.71mg	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	16% 63.5μg	16% 63.5μg	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	328% 295mg	205% 185mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	57.3% 0.52mg	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% 1.83mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	27.6% 0.64mg	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	10.2% 71.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	362% 5433mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.85% 365g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Boiled and Drained Green Sweet Peppers have 2.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 4.6 times more Calcium, 2 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 684.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Magnesium, Phosphorus, Potassium and Water per 14 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Sweet Peppers have 1.7 times more Carbohydrate than Canned Green Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.