Comparing Nutrients in 300 calories Boiled Green Sweet Peppers VS Frozen Chopped Green Sweet Peppers

Weight per 300 calories

• Boiled Green Sweet Peppers: 1071g
• Frozen Chopped Green Sweet Peppers: 1500g

Boiled Green Sweet Peppers have 1.4 times more energy per 100g than Frozen Chopped Green Sweet Peppers. It has very low energy density when compared to other foods. Frozen Chopped Green Sweet Peppers, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Sweet Peppers or Frozen Chopped Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Frozen Chopped Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Green Sweet Peppers	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.25% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.45% 0.47g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	9% 1.53g	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	51.3% 66.8g	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	63% 24g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	27.4% 246μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.7% 0.63mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	128% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	158% 2.06mg	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	52.5% 210μg	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	978% 881mg	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	Frozen Chopped Green Sweet Peppers	Recommended Dietary Allowance
Calcium	9.64% 96mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	88.3% 0.8mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	76.3% 1.76mg	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	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	52.3% 1779mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	26.6% 984g	38% 1409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Sweet Peppers vs Frozen Chopped Green Sweet Peppers:

• Boiled and Drained Green Sweet Peppers have 1.9 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Chopped Green Sweet Peppers, Unprepared.
• While Frozen Chopped Green Sweet Peppers, Unprepared contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Frozen Chopped Green Sweet Peppers, Unprepared have similar amounts of Vitamin A, Vitamin B9 and Vitamin C per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Frozen Chopped Green Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Green Sweet Peppers vs Frozen Chopped Green Sweet Peppers:

• Boiled and Drained Green Sweet Peppers have 1.3 times more Potassium and 1.4 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• While Frozen Chopped Green Sweet Peppers, Unprepared contain 1.4 times more Calcium, 1.9 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.5 times more Sodium and 1.4 times more Water than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Frozen Chopped Green Sweet Peppers, Unprepared have similar amounts of Copper, Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Green Sweet Peppers, Unprepared contain 1.5 times more Fat, 1.4 times more Omega 3, 1.5 times more Omega 6, 1.9 times more Fiber and 1.6 times more Protein than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Frozen Chopped Green Sweet Peppers, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Frozen Chopped Green Sweet Peppers, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.