Comparing Nutrients in 5 ounces Cooked Frozen Chopped Green Sweet Peppers with Salt VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	3.36% 1.28g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	NA	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.65% 0.033mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	12% 0.16mg	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	3.54% 14μg	3.2% 12.8μg	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	65% 58.4mg	129% 116mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	20% 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	9.2% 0.74mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	20.7% 0.48mg	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	2.63% 18.4mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Boiled Pokeberry Shoots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Chopped Green Sweet Peppers with Salt versus 5 oz of Boiled Pokeberry Shoots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt vs Boiled Pokeberry Shoots with Salt:

• 5 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.4 times more Vitamin B1, 8.1 times more Vitamin B2 and 2 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Boiled and Drained Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Chopped Green Sweet Peppers with Salt vs Boiled Pokeberry Shoots with Salt:

• 5 oz of Boiled and Drained Pokeberry Shoots with Salt contain 6.6 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Pokeberry Shoots with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.7 times more Fiber and 2.4 times more Protein than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Pokeberry Shoots with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Boiled and Drained Pokeberry Shoots with Salt provide inadequate amounts of Energy in five ounces.