Comparing Nutrients in 1 pound 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	3.13% 91kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	137% 23.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	14.7% 19g	130g per day for Men 19-50 years
Sugars	10% 7.26g	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	219% 1973μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	68.4% 0.89mg	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	10.2% 41μg	2.27% 9.07μg	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	413% 372mg	892% 803mg	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	25.7% 3.86mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	24% 240mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	8.57% 0.077mg	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	68% 5.44mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	12.2% 0.28mg	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	21.4% 150mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.4% 421g	10% 375g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pokeberry Shoots has 2.9 times more Protein than Sauteed Green Sweet Peppers.
• While 1 lb 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 pound.
• 1 pound of Boiled Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 pound of Sauteed Green Sweet Peppers provide inadequate amounts of Protein