Comparing Nutrients in 500 calories Red Sweet Peppers VS Boiled Red Sweet Peppers

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Boiled Red Sweet Peppers: 1786g

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

Which food has more nutrients per 500 calories - Red Sweet Peppers or Boiled Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Red Sweet Peppers	11%	6%	83%

Macro Nutrients

	Red Sweet Peppers	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	92% 120g	130g per day for Men 19-50 years
Sugars	111% 80.8g	108% 78.4g	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	60% 43.5g	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	% 37.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	106% 40.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	34% 19g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	335% 3019μg	292% 2625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	87.8% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	320% 4.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	71.4% 286μg	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	2729% 2456mg	3393% 3054mg	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	203% 30.4mg	196% 29.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Calcium	13.5% 135mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	129% 1.16mg	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	103% 8.27mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	89.3% 2.05mg	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	71.4% 500mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	87% 2964mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	48% 1773g	44.3% 1641g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Sweet Peppers vs Boiled Red Sweet Peppers:

• Raw Red Sweet Peppers have 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Red Sweet Peppers have similar amounts of Vitamin A, Vitamin B1, Vitamin C, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Sweet Peppers vs Boiled Red Sweet Peppers:

• Raw Red Sweet Peppers have 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Sodium and 2.2 times more Zinc than Boiled and Drained Red Sweet Peppers.
• While Boiled and Drained Red Sweet Peppers contain 3.6 times more Copper and 2.8 times more Selenium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Red Sweet Peppers have similar amounts of Calcium, Iron, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Sweet Peppers have 1.6 times more Fat, 6 times more Omega 3 and 1.9 times more Fiber than Boiled and Drained Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Red Sweet Peppers have similar amounts of Energy, Omega 6, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.