Comparing Nutrients in 300 calories Red Sweet Peppers VS Boiled Green Sweet Peppers with Salt

Weight per 300 calories

• Red Sweet Peppers: 1154g
• Boiled Green Sweet Peppers with Salt: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.05% 0.33g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	67% 48.5g	50.8% 37g	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	36% 26g	24% 17.3g	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	% 22.4g	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.73g	g per day for Men 19-50 years
Fiber	63.8% 24.2g	36.4% 14g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	201% 1812μg	29.5% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.4% 4.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 531μg	46% 185μg	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	1637% 1473mg	954% 858mg	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	122% 18.2mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.5μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	83.3% 0.75mg	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	62% 4.96mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	57.7% 1.33mg	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	43% 300mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	71.6% 2435mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	183% 2746mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	28.6% 1060g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Sweet Peppers vs Boiled Green Sweet Peppers with Salt:

• Raw Red Sweet Peppers have 6.8 times more Vitamin A, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 1.7 times more Vitamin C and 3.2 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 2 times more Vitamin K than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Sweet Peppers vs Boiled Green Sweet Peppers with Salt:

• Raw Red Sweet Peppers have 1.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.3 times more Calcium, 3.8 times more Copper, 3 times more Selenium and 59.5 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Iron, Magnesium, Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sweet Peppers have 1.5 times more Fat, 5.6 times more Omega 3, 1.3 times more Sugars, 1.5 times more Fructose and 1.8 times more Fiber than Boiled and Drained Green Sweet Peppers with Salt.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.