Comparing Nutrients in 14 ounces Frozen Chopped Green Sweet Peppers VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	NA	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	11.3% 14.7g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	44.6% 0.58mg	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	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	259% 233mg	600% 540mg	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	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	69.2% 0.62mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	72% 1.66mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 373g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Green Sweet Peppers VS Pokeberry Shoots per 14 oz

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

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

• 14 oz of Raw Pokeberry Shoots contain 24.2 times more Vitamin A, 8.7 times more Vitamin B2 and 2.3 times more Vitamin C than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Pokeberry Shoots provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Pokeberry Shoots contain 5.9 times more Calcium, 3 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 4 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Pokeberry Shoots contain similar levels of Water per 14 ounces.
• 14 ounces of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Green Sweet Peppers have 1.2 times more Carbohydrate than Pokeberry Shoots.
• While 14 oz of Raw Pokeberry Shoots contain 2.4 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Pokeberry Shoots offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Protein
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Pokeberry Shoots provide inadequate amounts of Energy in 14 ounces.