Comparing Nutrients in 5 ounces Frozen Chopped Green Sweet Peppers VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	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	4.03% 5.24g	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	5.97% 2.27g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16% 0.21mg	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	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	92% 83.2mg	214% 193mg	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

	Frozen Chopped Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	24.7% 0.22mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	7.2% 0.17mg	25.8% 0.59mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	10% 343mg	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	0.47% 7.1mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Green Sweet Peppers VS Pokeberry Shoots per 5 oz

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

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

• 5 oz of Raw Pokeberry Shoots contain 24.2 times more Vitamin A, 8.7 times more Vitamin B2 and 2.3 times more Vitamin C than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Pokeberry Shoots provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Pokeberry Shoots contain 5.9 times more Calcium, 3 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 4 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Pokeberry Shoots contain similar levels of Water per five ounces.
• 5 ounces of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Green Sweet Peppers have 1.2 times more Carbohydrate than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 2.4 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Pokeberry Shoots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Protein
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Pokeberry Shoots provide inadequate amounts of Energy in five ounces.