Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Green Sweet Peppers VS Pokeberry Shoots

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	28.5% 37g	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	23.7% 9g	44.7% 17g	38g per day for Men 19-50 years
Protein	17% 9.5g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	112% 1.46mg	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	25% 100μg	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	458% 412mg	1511% 1360mg	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

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	8% 80mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	174% 1.57mg	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	65% 5.2mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	182% 4.18mg	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	18.6% 130mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Pokeberry Shoots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Green Sweet Peppers versus 1 kg of Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers vs Pokeberry Shoots:

• 1 kg of Raw Pokeberry Shoots contains 29 times more Vitamin A, 1.6 times more Vitamin B1, 10.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Green Sweet Peppers vs Pokeberry Shoots:

• 1 kg of Raw Pokeberry Shoots contains 6.6 times more Calcium, 3.6 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 4.3 times more Manganese, 3.4 times more Phosphorus, 3.4 times more Potassium and 4.8 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pokeberry Shoots contains 1.9 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots provide inadequate amounts of Energy in one kilogram.