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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Sauteed Green Sweet Peppers	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	16% 460kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	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% 16.7g	12% 15.5g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	5.9% 4.3g	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	% 4.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	2% 7.94μg	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	781% 703mg	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	37% 5.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.4% 84.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	15% 1.2mg	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	10.7% 0.25mg	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	8.5% 59.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	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	8.87% 328g	10% 376g	3700g per day for Men 19-50 years

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

• Sauteed Green Sweet Peppers have 1.5 times more Vitamin B2, 4.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.9 times more Vitamin B3 and 5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin A and Vitamin B1 per 14 oz.
• Both Sauteed Green Sweet Peppers as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sauteed Green Sweet Peppers have 1.9 times more Potassium, 3 times more Selenium and 4.3 times more Sodium than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2.6 times more Copper, 1.7 times more Iron and 1.6 times more Manganese than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
• Both Sauteed Green Sweet Peppers as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Calcium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Green Sweet Peppers have 6.4 times more Energy, 65.8 times more Fat, 58.9 times more Saturated Fat, 85.6 times more Omega 3, 57 times more Omega 6 and 2 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Sauteed Green Sweet Peppers as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.