Comparing Nutrients in 14 ounces Cooked Chopped Frozen Green Sweet Peppers VS Poi

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Poi	1%	1%	98%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Poi	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	2.14% 1.55g	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	9.4% 3.57g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Poi	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	83.3% 1.1mg	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	9.92% 39.7μg	21% 83.3μg	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	182% 164mg	17.6% 16mg	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	NA	61% 9.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Poi	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	73.2% 0.66mg	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	25.8% 2.06mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	64% 1.47mg	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	7.37% 51.6mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10% 376g	7.7% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Poi per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Green Sweet Peppers versus 14 oz of Poi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Green Sweet Peppers vs Poi:

• 14 ounces of Cooked Chopped Frozen Green Sweet Peppers have 10.3 times more Vitamin C than Poi.
• While 14 oz of Poi contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Poi provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Poi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Green Sweet Peppers vs Poi:

• 14 ounces of Cooked Chopped Frozen Green Sweet Peppers have 1.3 times more Water than Poi.
• While 14 oz of Poi contain 3.8 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• 14 ounces of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Poi lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Green Sweet Peppers have 2.3 times more Fiber than Poi.
• While 14 oz of Poi contain 6.2 times more Energy and 7 times more Carbohydrate than Boiled Chopped Frozen Green Sweet Peppers.
• 14 ounces of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy
• 14 ounces of Poi provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Poi provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.