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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	16.7% 6.35g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	33% 0.43mg	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	14% 55.6μg	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	259% 233mg	182% 164mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	19.4% 0.17mg	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	30.8% 2.46mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	16.7% 0.38mg	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	9.64% 67.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 376g	3700g per day for Men 19-50 years

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

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin A per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.2 times more Copper, 1.2 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Iron, Magnesium and Water per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Calcium, Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.8 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.