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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Sweet Peppers with Liquids	15%	13%	72%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Canned Red Sweet Peppers with Liquids	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.85% 0.14g	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	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	NA	6.37% 4.62g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Canned Red Sweet Peppers with Liquids	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	15% 0.19mg	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	4.96% 20μg	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	92% 83.2mg	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	11.6% 1.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Sweet Peppers with Liquids	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	8.35% 0.075mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	7.2% 0.17mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	3.8% 129mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.6% 133g	3700g per day for Men 19-50 years

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

• Canned Red Sweet Peppers Solids and Liquids have 1.3 times more Vitamin B6 than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 4.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.3 times more Vitamin C than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers Solids and Liquids and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Vitamin B9 per 5 oz.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Red Sweet Peppers Solids and Liquids have 4.6 times more Calcium, 2.5 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Potassium, 273.8 times more Sodium and 3 times more Zinc than Frozen Chopped Red Sweet Peppers, Unprepared.
• Both Canned Red Sweet Peppers Solids and Liquids and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Phosphorus and Water per 5 oz.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Red Sweet Peppers, Unprepared contain 1.3 times more Fiber and 1.4 times more Protein than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers Solids and Liquids and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Carbohydrate per 5 oz.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.