Comparing Nutrients in 1 pound 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	3.6% 104kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	13.6% 17.7g	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	20.3% 7.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	21% 11.8g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	219% 1973μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	37.7% 0.49mg	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	18% 72.6μg	11.3% 45.4μg	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	685% 617mg	208% 187mg	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	24% 240mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	22% 0.2mg	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	96% 7.7mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	19% 0.44mg	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	28.5% 200mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 430g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• 1 pound 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 pound.