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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Boiled Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	6.9% 200kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	122% 119g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	302% 51.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	22% 16g	30% 21.7g	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	15% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	41% 23g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	483% 4350μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.8% 11mg	36.4% 5.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	151% 1.96mg	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	22.5% 90μg	5% 20μg	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	911% 820mg	1967% 1770mg	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	56.7% 8.5mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	53% 530mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	19% 0.17mg	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	150% 12mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	27% 0.62mg	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	47% 330mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25% 929g	22.3% 827g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Pokeberry Shoots has 31.1 times more Vitamin A, 1.7 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B9 and 5.1 times more Vitamin K than Sauteed Green Sweet Peppers.
• While 1 kg of Sauteed Green Sweet Peppers contains 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Pokeberry Shoots.
• 1 kilogram of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 kilogram of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Pokeberry Shoots as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pokeberry Shoots has 6.6 times more Calcium, 7.4 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 2.2 times more Phosphorus and 1.4 times more Potassium than Sauteed Green Sweet Peppers.
• Both Boiled Pokeberry Shoots and Sauteed Green Sweet Peppers contain similar levels of Water per one kilogram.
• 1 kilogram of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper and Magnesium
• Both Boiled and Drained Pokeberry Shoots as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pokeberry Shoots has 2.9 times more Protein than Sauteed Green Sweet Peppers.
• While 1 kg of Sauteed Green Sweet Peppers contains 5.8 times more Energy, 29.6 times more Fat, 17.3 times more Saturated Fat, 85.6 times more Omega 3, 30.9 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Pokeberry Shoots.
• Both Boiled Pokeberry Shoots and Sauteed Green Sweet Peppers offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 kilogram of Sauteed Green Sweet Peppers provide inadequate amounts of Protein