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

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	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	NA	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.03% 5.24g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	NA	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	6.34% 2.4g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	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	9.45% 0.11mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	214% 193mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	24.7% 0.22mg	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	30% 2.4mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	8.9% 62.4mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	2.17% 32.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.63% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Pokeberry Shoots vs Cooked Chopped Frozen Green Sweet Peppers:

• 5 ounces of Pokeberry Shoots have 29 times more Vitamin A, 1.6 times more Vitamin B1, 10.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Cooked Chopped Frozen Green Sweet Peppers.
• Both Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Raw 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 Pokeberry Shoots vs Cooked Chopped Frozen Green Sweet Peppers:

• 5 ounces of Pokeberry Shoots have 6.6 times more Calcium, 3.6 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 4.3 times more Manganese, 3.4 times more Phosphorus, 3.4 times more Potassium and 4.8 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• Both 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, Phosphorus and Zinc
• Both Raw Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pokeberry Shoots have 1.9 times more Fiber and 2.7 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• Both Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Protein
• Both Raw Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy in five ounces.