Comparing Nutrients in 300 calories Dried Red Sweet Peppers VS Cooked Tree Fern with Salt

Weight per 300 calories

• Dried Red Sweet Peppers: 96g
• Cooked Tree Fern with Salt: 750g

Dried Red Sweet Peppers have 7.9 times more energy per 100g than Cooked Tree Fern with Salt. It has high energy density when compared to other foods. Cooked Tree Fern with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Dried Red Sweet Peppers or Cooked Tree Fern with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	8.2% 1.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	62% 81g	130g per day for Men 19-50 years
Sugars	53.7% 39g	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	53.6% 20.4g	73% 27.8g	38g per day for Men 19-50 years
Protein	30.5% 17g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	410% 3691μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.32% 0.47mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	103% 1.34mg	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	54.7% 219μg	28% 113μg	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	2017% 1815mg	250% 225mg	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	25.5% 3.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	13% 128mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	168% 1.5mg	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	124% 9.94mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	42.8% 180mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	176% 4.04mg	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	44.6% 312mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	89% 3029mg	1.1% 37.5mg	3400mg per day for Men 19-50 years
Selenium	6.43% 3.54μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	121% 1808mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	18% 665g	3700g per day for Men 19-50 years

Dried Red Sweet Peppers VS Cooked Tree Fern With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Red Sweet Peppers or Cooked Tree Fern with Salt?

Lets compare vitamin content per 300 calories of Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• 300 calories of Dried Red Sweet Peppers have 49.2 times more Vitamin A, more Vitamin B1, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.1 times more Vitamin C than Cooked Tree Fern with Salt.
• While 300 kcal of Cooked Tree Fern with Salt contain 2 times more Vitamin B2 and 3.7 times more Vitamin B3 than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Tree Fern with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1
• Both Freeze-dried Red Sweet Peppers as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• 300 calories of Dried Red Sweet Peppers have 2.1 times more Calcium, 8.3 times more Iron, 4.8 times more Magnesium, 10.4 times more Phosphorus and 80.8 times more Potassium than Cooked Tree Fern with Salt.
• While 300 kcal of Cooked Tree Fern with Salt contain 2.2 times more Manganese, 1.9 times more Selenium, 9.8 times more Sodium and 347.8 times more Water than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Tree Fern with Salt contain similar levels of Copper and Zinc per 300 calories.
• 300 calories of Cooked Tree Fern with Salt lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Red Sweet Peppers have 7.9 times more Protein than Cooked Tree Fern with Salt.
• While 300 kcal of Cooked Tree Fern with Salt contain 1.4 times more Fiber than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Tree Fern with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Tree Fern with Salt provide inadequate amounts of Protein