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

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	23.7% 9g	38g per day for Men 19-50 years
Protein	46.4% 26g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	483% 4350μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	1511% 1360mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	53% 530mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	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	213% 17mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	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	63% 440mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.8% 916g	25.6% 947g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pokeberry Shoots has 29 times more Vitamin A, 1.6 times more Vitamin B1, 10.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Cooked Chopped Frozen Green Sweet Peppers.
• Both Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Raw Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pokeberry Shoots has 6.6 times more Calcium, 3.6 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 4.3 times more Manganese, 3.4 times more Phosphorus, 3.4 times more Potassium and 4.8 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• Both Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pokeberry Shoots has 1.9 times more Fiber and 2.7 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• Both Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Protein
• Both Raw Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy in one kilogram.