Comparing Nutrients in 300 calories Poi VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 300 calories

• Poi: 268g
• Cooked Chopped Frozen Green Sweet Peppers: 1667g

Poi has 6.2 times more energy per 100g than Cooked Chopped Frozen Green Sweet Peppers. It has average energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 300 calories - Poi or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	50% 65g	130g per day for Men 19-50 years
Sugars	1.44% 1.04g	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	2.8% 1.07g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.8% 1g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.89% 8.04μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	7.67% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	138% 1.8mg	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	14% 56.3μg	41.7% 167μg	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	12% 10.7mg	763% 687mg	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	41% 6.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.3% 43mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	81.5% 0.73mg	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	29.5% 2.36mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	70.3% 1.6mg	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	15% 104mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.14% 32mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.2% 192g	42.7% 1578g	3700g per day for Men 19-50 years

Poi VS Cooked Chopped Frozen Green Sweet Peppers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Poi or Cooked Chopped Frozen Green Sweet Peppers?

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

• 300 calories of Poi have 2 times more Vitamin B5 than Cooked Chopped Frozen Green Sweet Peppers.
• While 300 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 31.1 times more Vitamin A, 2.4 times more Vitamin B1, 4.8 times more Vitamin B2, 6.1 times more Vitamin B3, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 64.1 times more Vitamin C than Poi.
• 300 calories of Poi have insufficient amounts of Vitamin A
• Both Poi as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 3.1 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Selenium, 1.4 times more Zinc and 8.2 times more Water than Poi.
• 300 calories of Poi lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 3.1 times more Omega 3, 14 times more Omega 6, 14 times more Fiber and 15.6 times more Protein than Poi.
• Both Poi and Cooked Chopped Frozen Green Sweet Peppers offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Poi provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein