Comparing Nutrients in 1 pound Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	15% 11g	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	7% 5.1g	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	% 5.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	18% 72.6μg	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	405% 365mg	234% 211mg	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	11% 1.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	65.5% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.07μg	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	19.3% 1.54mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	31.6% 0.73mg	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	13% 91mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	414% 6210mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 414g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Raw Green Sweet Peppers have 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.6 times more Vitamin B9 than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 4.1 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.3 times more Manganese, 456.3 times more Sodium and 1.4 times more Zinc than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Sweet Peppers have 1.4 times more Fiber than Canned Green Sweet Peppers Solids and Liquids.
• Both Raw Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.