Comparing Nutrients in 300 calories Boiled Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Weight per 300 calories

• Boiled Green Sweet Peppers: 1071g
• Canned Green Sweet Peppers with Liquids: 1667g

Boiled Green Sweet Peppers have 1.6 times more energy per 100g than Canned Green Sweet Peppers with Liquids. It has very low energy density when compared to other foods. Canned Green Sweet Peppers Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Sweet Peppers or Canned Green Sweet Peppers with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	50% 65g	130g per day for Men 19-50 years
Sugars	47% 34g	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	22% 16g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	34% 13g	52.6% 20g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	27.4% 246μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.7% 0.63mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	228% 2.97mg	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	43% 171μg	66.7% 267μg	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	886% 797mg	861% 775mg	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	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	9.64% 96mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	241% 2.17mg	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	61.6% 4.93mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	116% 2.67mg	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	27.6% 193mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	52.3% 1779mg	71.6% 2433mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	1521% 22817mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26.6% 984g	41% 1521g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Boiled and Drained Green Sweet Peppers have 1.8 times more Vitamin A, 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 7.1 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1064.8 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Boiled and Drained Green Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Canned Green Sweet Peppers Solids and Liquids contain 2.3 times more Fat, 2.3 times more Omega 3, 2.4 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.