Comparing Nutrients in 7 ounces Canned Green Sweet Peppers with Liquids VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Green Sweet Peppers with Liquids	15%	13%	72%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Canned Green Sweet Peppers with Liquids	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	8.73% 6.33g	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	4.1% 2.98g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Green Sweet Peppers with Liquids	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	35.6% 0.46mg	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	7.94% 31.8μg	7.94% 31.8μg	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	103% 92mg	164% 148mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Sweet Peppers with Liquids	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	14.3% 0.13mg	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	20% 1.6mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.92% 0.23mg	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	5.67% 39.7mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	181% 2717mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Green Sweet Peppers with Liquids vs Boiled Green Sweet Peppers:

• Boiled and Drained Green Sweet Peppers contain 2.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• Both Canned Green Sweet Peppers Solids and Liquids and Boiled and Drained Green Sweet Peppers have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Green Sweet Peppers with Liquids vs Boiled Green Sweet Peppers:

• Canned Green Sweet Peppers Solids and Liquids have 4.6 times more Calcium, 2 times more Copper, 1.7 times more Iron, 1.4 times more Manganese, 684.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Canned Green Sweet Peppers Solids and Liquids and Boiled and Drained Green Sweet Peppers have similar amounts of Magnesium, Phosphorus, Potassium and Water per 7 oz.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Green Sweet Peppers contain 1.7 times more Carbohydrate than Canned Green Sweet Peppers Solids and Liquids.
• Both Canned Green Sweet Peppers Solids and Liquids and Boiled and Drained Green Sweet Peppers have similar amounts of Fiber and Protein per 7 oz.
• Both Canned Green Sweet Peppers Solids and Liquids as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.