Comparing Nutrients in 500 calories Canned Red Sweet Peppers with Liquids VS Frozen Chopped Red Sweet Peppers

Weight per 500 calories

• Canned Red Sweet Peppers with Liquids: 2778g
• Frozen Chopped Red Sweet Peppers: 2500g

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

Which food has more nutrients per 500 calories - Canned Red Sweet Peppers with Liquids or Frozen Chopped Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Sweet Peppers with Liquids	15%	13%	72%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Canned Red Sweet Peppers with Liquids	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	5.4% 5.25g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	85.6% 111g	130g per day for Men 19-50 years
Sugars	NA	112% 81.5g	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	87.7% 33.3g	105% 40g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Red Sweet Peppers with Liquids	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	80.2% 722μg	336% 3025μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	380% 4.94mg	263% 3.43mg	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	111% 444μg	87.5% 350μg	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	1435% 1292mg	1631% 1468mg	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	NA	205% 30.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Sweet Peppers with Liquids	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	114% 1139mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	147% 1.33mg	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	278% 22.2mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	127% 2.93mg	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	79.4% 556mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	119% 4056mg	67% 2275mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2535% 38028mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	68.5% 2535g	63.5% 2349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Red Sweet Peppers with Liquids vs Frozen Chopped Red Sweet Peppers:

• Canned Red Sweet Peppers Solids and Liquids have 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 4.2 times more Vitamin A, 2.5 times more Vitamin B1 and 2.2 times more Vitamin B3 than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers Solids and Liquids and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Vitamin B2 and Vitamin C per 500 kcal.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Red Sweet Peppers with Liquids vs Frozen Chopped Red Sweet Peppers:

• Canned Red Sweet Peppers Solids and Liquids have 5.1 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium, 304.2 times more Sodium and 3.3 times more Zinc than Frozen Chopped Red Sweet Peppers, Unprepared.
• Both Canned Red Sweet Peppers Solids and Liquids and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Sweet Peppers Solids and Liquids have 1.6 times more Fat, 1.7 times more Omega 3 and 1.6 times more Omega 6 than Frozen Chopped Red Sweet Peppers, Unprepared.
• Both Canned Red Sweet Peppers Solids and Liquids and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.