Comparing Nutrients in 14 ounces Boiled Green Sweet Peppers VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Boiled Green Sweet Peppers	Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.26% 0.21g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	13% 9.53g	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	6.13% 4.45g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.44g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	10% 91μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	9.92% 39.7μg	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	355% 319mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	21% 0.48mg	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	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.85% 365g	10% 373g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Sweet Peppers have 1.3 times more Vitamin A, 1.6 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.3 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Green Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Green Sweet Peppers have 1.4 times more Iron than Raw Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Green Sweet Peppers have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Green Sweet Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Sweet Peppers have 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fructose than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.4 times more Fiber than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Green Sweet Peppers have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.