Comparing Nutrients in 5 ounces Frozen Chopped Green Sweet Peppers VS Poi

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Poi	1%	1%	98%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Poi	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.85% 6.3g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	NA	0.76% 0.55g	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	5.97% 2.27g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Poi	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.8% 0.39mg	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	4.96% 20μg	7.44% 29.8μg	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	92% 83.2mg	6.3% 5.67mg	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	21.7% 3.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Poi	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	26% 0.24mg	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	11% 0.88mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	7.2% 0.17mg	23% 0.52mg	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	3.44% 24mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.74% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Green Sweet Peppers vs Poi:

• Frozen Chopped Green Sweet Peppers, Unprepared have 6 times more Vitamin A, 1.2 times more Vitamin B3 and 14.7 times more Vitamin C than Poi.
• While Poi contains 1.9 times more Vitamin B1, 9.8 times more Vitamin B5, 2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Poi have similar amounts of Vitamin B2 per 5 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Green Sweet Peppers vs Poi:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.3 times more Water than Poi.
• While Poi contains 1.8 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium and 3.7 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Green Sweet Peppers, Unprepared have 4 times more Fiber and 2.8 times more Protein than Poi.
• While Poi contains 5.6 times more Energy, 1.8 times more Omega 3 and 6.1 times more Carbohydrate than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Poi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.