Comparing Nutrients in 1 kilogram Frozen Chopped Green Sweet Peppers VS Poi

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Poi	1%	1%	98%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Poi	Recommended Dietary Allowance
Energy	6.9% 200kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	5.38% 3.9g	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	42% 16g	10.5% 4g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Poi	Recommended Dietary Allowance
Vitamin A	20% 180μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	210% 2.73mg	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	35% 140μg	52.5% 210μg	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	652% 587mg	44.4% 40mg	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	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Poi	Recommended Dietary Allowance
Calcium	9% 90mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	184% 1.66mg	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	77.5% 6.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	161% 3.7mg	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	24.3% 170mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25.4% 940g	19.4% 716g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Green Sweet Peppers vs Poi:

• Frozen Chopped Green Sweet Peppers, Unprepared have 6 times more Vitamin A, 1.2 times more Vitamin B3 and 14.7 times more Vitamin C than Poi.
• While Poi contains 1.9 times more Vitamin B1, 9.8 times more Vitamin B5, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Poi have similar amounts of Vitamin B2 per 1 kg.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Green Sweet Peppers vs Poi:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.3 times more Water than Poi.
• While Poi contains 1.8 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 3.7 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Green Sweet Peppers, Unprepared have 4 times more Fiber and 2.8 times more Protein than Poi.
• While Poi contains 5.6 times more Energy, 1.8 times more Omega 3 and 6.1 times more Carbohydrate than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Poi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.