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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	3.4% 4.4g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	5.6% 2.13g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	7.5% 75mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	20% 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	21.3% 1.7mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	6.7% 46.8mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.63% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Pokeberry Shoots have 29 times more Vitamin A, 1.4 times more Vitamin B1, 8.1 times more Vitamin B2 and 2 times more Vitamin C than Cooked Chopped Frozen Green Sweet Peppers.
• Both Boiled Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Pokeberry Shoots have 6.6 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Potassium than Cooked Chopped Frozen Green Sweet Peppers.
• Both Boiled Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pokeberry Shoots have 1.7 times more Fiber and 2.4 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• While 5 oz of Boiled Chopped Frozen Green Sweet Peppers contain 1.3 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Protein
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.