Comparing Nutrients in 5 ounces Dried Red Sweet Peppers VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	15.3% 445kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	79.7% 57.8g	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	79.5% 30g	14% 5.24g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	608% 5476μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	19.5% 0.25mg	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	81% 325μg	5.3% 21.3μg	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	2992% 2693mg	47.2% 42.5mg	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	37.8% 5.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	135% 162μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	32% 0.29mg	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	184% 14.7mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	33.2% 0.76mg	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	66.2% 464mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	132% 4493mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	18.2% 274mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Red Sweet Peppers VS Cooked Tree Fern with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Red Sweet Peppers versus 5 oz of Cooked Tree Fern with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• 5 ounces of Dried Red Sweet Peppers have 386.3 times more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 12.4 times more Vitamin B6, 15.3 times more Vitamin B9 and 63.3 times more Vitamin C than Cooked Tree Fern with Salt.
• 5 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Freeze-dried Red Sweet Peppers as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• 5 ounces of Dried Red Sweet Peppers have 16.8 times more Calcium, 6.9 times more Copper, 65 times more Iron, 37.6 times more Magnesium, 3.5 times more Manganese, 81.8 times more Phosphorus, 634 times more Potassium, 4.1 times more Selenium and 7.8 times more Zinc than Cooked Tree Fern with Salt.
• While 5 oz of Cooked Tree Fern with Salt contain 44.3 times more Water than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Cooked Tree Fern with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Red Sweet Peppers have 7.9 times more Energy, 42.9 times more Fat, 6.4 times more Carbohydrate, 5.8 times more Fiber and 61.7 times more Protein than Cooked Tree Fern with Salt.
• 5 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein