Comparing Nutrients in 1 pound Pokeberry Shoots VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.6% 104kcal	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	NA	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	NA	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13% 16.8g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	21% 11.8g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	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	30.2% 0.36mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	18% 72.6μg	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	685% 617mg	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	NA	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	79% 0.71mg	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	96% 7.7mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	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	28.5% 200mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	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	6.96% 104mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 375g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Pokeberry Shoots vs Sauteed Green Sweet Peppers:

• 1 pound of Pokeberry Shoots has 31.1 times more Vitamin A, 1.9 times more Vitamin B1, 6.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 8 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Pokeberry Shoots.
• 1 pound of 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 Raw 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 Pokeberry Shoots vs Sauteed Green Sweet Peppers:

• 1 pound of Pokeberry Shoots has 6.6 times more Calcium, 9.2 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Sauteed Green Sweet Peppers.
• Both 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, Magnesium and Zinc
• Both Raw Pokeberry Shoots as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pokeberry Shoots has 3.3 times more Protein than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 5 times more Energy and 29.6 times more Fat than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Sauteed Green Sweet Peppers offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Pokeberry Shoots provide inadequate amounts of Energy
• 1 pound of Sauteed Green Sweet Peppers provide inadequate amounts of Protein