Comparing Nutrients in 5 ounces Boiled Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	6.24% 4.52g	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	2.93% 2.13g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	19.4% 0.25mg	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	5.67% 22.7μg	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	117% 105mg	73.2% 66mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	20.5% 0.18mg	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	8.15% 0.65mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	9.86% 0.23mg	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	3.64% 25.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 129g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Sweet Peppers have 2.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 4.6 times more Calcium, 2 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 684.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Magnesium, Phosphorus, Potassium and Water per 5 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Sweet Peppers have 1.7 times more Carbohydrate than Canned Green Sweet Peppers Solids and Liquids.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.