Comparing Nutrients in 1 kilogram Boiled Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	9.66% 280kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	30% 39g	130g per day for Men 19-50 years
Sugars	44% 32g	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	20.7% 15g	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	% 15.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	137% 1.78mg	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	40% 160μg	40% 160μg	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	827% 744mg	517% 465mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	9% 90mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	144% 1.3mg	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	57.5% 4.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	69.6% 1.6mg	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	25.7% 180mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	913% 13690mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25% 919g	24.7% 913g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Boiled and Drained Green Sweet Peppers have 2.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 4.6 times more Calcium, 2 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 684.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Sweet Peppers have 1.7 times more Carbohydrate than Canned Green Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.