Comparing Nutrients in 7 ounces Cooked Chopped Frozen Green Sweet Peppers VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	60% 10g	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	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	NA	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	30% 0.39mg	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	4.96% 20μg	0.99% 3.97μg	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	91% 81.8mg	390% 351mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	3.75% 0.034mg	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	13% 1.03mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	5.35% 0.12mg	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	3.7% 25.8mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.43% 164g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Green Sweet Peppers vs Sauteed Green Sweet Peppers:

• Boiled Chopped Frozen Green Sweet Peppers have 1.2 times more Vitamin B1, 1.9 times more Vitamin B3 and 5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.5 times more Vitamin B2, 4.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Sauteed Green Sweet Peppers have similar amounts of Vitamin A per 7 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Green Sweet Peppers vs Sauteed Green Sweet Peppers:

• Boiled Chopped Frozen Green Sweet Peppers have 2.6 times more Copper, 1.7 times more Iron and 1.6 times more Manganese than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.9 times more Potassium, 3 times more Selenium and 4.3 times more Sodium than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Sauteed Green Sweet Peppers have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Sauteed Green Sweet Peppers have insufficient amounts of Calcium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Green Sweet Peppers have 1.2 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 6.4 times more Energy, 65.8 times more Fat, 58.9 times more Saturated Fat, 85.6 times more Omega 3, 57 times more Omega 6 and 2 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Sauteed Green Sweet Peppers have similar amounts of Carbohydrate per 7 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.