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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Sweet Peppers with Liquids	15%	13%	72%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.78% 22.7kcal	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	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.05g	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% 1.13g	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 Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	15% 136μg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red 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

Nutrient Comparison: Canned Red Sweet Peppers with Liquids VS Cooked Chopped Frozen Red Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Sweet Peppers with Liquids versus 5 oz of Cooked Chopped Frozen Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Red Sweet Peppers with Liquids have 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Chopped Frozen Red Sweet Peppers.
• While 5 oz of Boiled Chopped Frozen Red Sweet Peppers contain 3.7 times more Vitamin A, 2 times more Vitamin B1 and 2 times more Vitamin B3 than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers with Liquids and Cooked Chopped Frozen Red Sweet Peppers provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Red Sweet Peppers with 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 and 342.3 times more Sodium than Cooked Chopped Frozen Red Sweet Peppers.
• Both Canned Red Sweet Peppers with Liquids and Cooked Chopped Frozen Red Sweet Peppers contain similar levels of Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Red Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Sweet Peppers with Liquids have 1.5 times more Fiber than Cooked Chopped Frozen Red Sweet Peppers.
• Both Canned Red Sweet Peppers with Liquids and Cooked Chopped Frozen Red Sweet Peppers offer comparable quantities of Carbohydrate per five ounces.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.