Comparing Nutrients in 1 kilogram Dried Red Sweet Peppers VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	108% 3140kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	NA	32g per day for Men 19-50 years
Omega 3	91% 1.45g	NA	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 687g	83% 108g	130g per day for Men 19-50 years
Sugars	562% 408g	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	561% 213g	97% 37g	38g per day for Men 19-50 years
Protein	320% 179g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	4292% 38630μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1000% 12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	463% 74mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.88mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1710% 22.2mg	138% 1.8mg	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	573% 2290μg	37.5% 150μg	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	21111% 19000mg	333% 300mg	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	267% 40mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	952% 1142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	134% 1340mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1543% 14mg	224% 2.02mg	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	1300% 104mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	825% 19mg	234% 5.4mg	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	467% 3270mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	932% 31700mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	129% 1930mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Red Sweet Peppers VS Cooked Tree Fern with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Red Sweet Peppers versus 1 kg of Cooked Tree Fern with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• 1 kilogram of Dried Red Sweet Peppers has 386.3 times more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 12.4 times more Vitamin B6, 15.3 times more Vitamin B9 and 63.3 times more Vitamin C than Cooked Tree Fern with Salt.
• 1 kilogram of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Freeze-dried Red Sweet Peppers as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• 1 kilogram of Dried Red Sweet Peppers has 16.8 times more Calcium, 6.9 times more Copper, 65 times more Iron, 37.6 times more Magnesium, 3.5 times more Manganese, 81.8 times more Phosphorus, 634 times more Potassium, 4.1 times more Selenium and 7.8 times more Zinc than Cooked Tree Fern with Salt.
• While 1 kg of Cooked Tree Fern with Salt contains 44.3 times more Water than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Tree Fern with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Red Sweet Peppers has 7.9 times more Energy, 42.9 times more Fat, 6.4 times more Carbohydrate, 5.8 times more Fiber and 61.7 times more Protein than Cooked Tree Fern with Salt.
• 1 kilogram of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein