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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	9.76% 1.66g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	19.3% 11g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	20% 180μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	192% 2.5mg	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	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	85.4% 1.1mg	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	22.5% 90μg	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	911% 820mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	9% 90mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	140% 1.26mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	146% 3.36mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25% 929g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Green Sweet Peppers has 1.2 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 24.2 times more Vitamin A, 6.6 times more Vitamin B2 and 1.4 times more Vitamin C than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 per one kilogram.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Pokeberry Shoots contains 5.9 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Pokeberry Shoots contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium and Magnesium
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Green Sweet Peppers has 1.4 times more Carbohydrate than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 2.1 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Pokeberry Shoots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Protein
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.