Comparing Nutrients in 5 ounces Red Sweet Peppers VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.57% 8.55g	6.66% 8.66g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	6.24% 4.52g	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	4.4% 3.2g	2.93% 2.13g	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	% 2.75g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	24.7% 223μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.67% 1.4mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.61μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	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	201% 181mg	117% 105mg	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	15% 2.24mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	10.2% 0.092mg	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	7.6% 0.61mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	7.1% 0.16mg	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	5.26% 37mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Sweet Peppers vs Boiled Green Sweet Peppers with Salt:

• Raw Red Sweet Peppers have 6.8 times more Vitamin A, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 1.7 times more Vitamin C and 3.2 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 2 times more Vitamin K than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Sweet Peppers vs Boiled Green Sweet Peppers with Salt:

• Raw Red Sweet Peppers have 1.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 3.8 times more Copper and 59.5 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Iron, Magnesium, Manganese and Water per 5 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Calcium and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Sweet Peppers have 5.6 times more Omega 3, 1.3 times more Sugars, 1.5 times more Fructose and 1.8 times more Fiber than Boiled and Drained Green Sweet Peppers with Salt.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.