Comparing Nutrients in 5 ounces Canned Green Sweet Peppers with Liquids VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

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

Macro Nutrients

	Canned Green Sweet Peppers with Liquids	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.25% 5.53g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	NA	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	4.48% 1.7g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Canned Green Sweet Peppers with Liquids	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	11.8% 0.15mg	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	5.67% 22.7μg	3.54% 14μg	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	73.2% 66mg	65% 58.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Sweet Peppers with Liquids	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	6.93% 0.062mg	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	14% 1.13mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	5.98% 0.14mg	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	4.05% 28.3mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Green Sweet Peppers with Liquids vs Cooked Chopped Frozen Green Sweet Peppers:

• Canned Green Sweet Peppers Solids and Liquids have 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.9 times more Vitamin A, 2 times more Vitamin B1 and 2 times more Vitamin B3 than Canned Green Sweet Peppers Solids and Liquids.
• Both Canned Green Sweet Peppers Solids and Liquids and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Green Sweet Peppers with Liquids vs Cooked Chopped Frozen Green Sweet Peppers:

• Canned Green Sweet Peppers Solids and Liquids have 5.1 times more Calcium, 3 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 342.3 times more Sodium and 3.6 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Canned Green Sweet Peppers Solids and Liquids and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Water per 5 oz.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Green Sweet Peppers Solids and Liquids have 1.3 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Canned Green Sweet Peppers Solids and Liquids and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.