Comparing Nutrients in 1 kilogram Canned Red Sweet Peppers with Liquids VS Cooked Chopped Frozen Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Red Sweet Peppers with Liquids	15%	13%	72%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	39.4% 28.6g	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	31.6% 12g	21% 8g	38g per day for Men 19-50 years
Protein	14.3% 8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	29% 260μg	107% 960μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	83% 1.08mg	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	25% 100μg	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	517% 465mg	458% 412mg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Calcium	41% 410mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	49% 0.44mg	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	100% 8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	42% 0.97mg	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	28.6% 200mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	913% 13690mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.7% 913g	25.6% 947g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Red Sweet Peppers with Liquids vs Cooked Chopped Frozen Red Sweet Peppers:

• Canned Red Sweet Peppers Solids and Liquids have 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Chopped Frozen Red Sweet Peppers.
• While Boiled Chopped Frozen Red Sweet Peppers contain 3.7 times more Vitamin A, 2 times more Vitamin B1 and 2 times more Vitamin B3 than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers Solids and Liquids and Boiled Chopped Frozen Red Sweet Peppers have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Red Sweet Peppers with Liquids vs Cooked Chopped Frozen Red Sweet Peppers:

• Canned Red Sweet Peppers Solids and Liquids have 5.1 times more Calcium, 3 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 342.3 times more Sodium and 3.6 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• Both Canned Red Sweet Peppers Solids and Liquids and Boiled Chopped Frozen Red Sweet Peppers have similar amounts of Water per 1 kg.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Sweet Peppers Solids and Liquids have 1.5 times more Fiber than Boiled Chopped Frozen Red Sweet Peppers.
• Both Canned Red Sweet Peppers Solids and Liquids and Boiled Chopped Frozen Red Sweet Peppers have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.