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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Poi	1%	1%	98%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Poi	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.47% 0.079g	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	41.6% 54g	130g per day for Men 19-50 years
Sugars	NA	1.07% 0.77g	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	4.7% 1.8g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Poi	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	41.7% 0.54mg	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	10.4% 41.7μg	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	91% 81.8mg	8.8% 7.94mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Poi	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	36.6% 0.33mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	32% 0.73mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.08% 188g	3.84% 142g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Green Sweet Peppers have 5 times more Vitamin A and 10.3 times more Vitamin C than Poi.
• While Poi contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Poi have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Poi 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 Poi:

• Boiled Chopped Frozen Green Sweet Peppers have 1.3 times more Water than Poi.
• While Poi contains 2 times more Calcium, 3.8 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.5 times more Potassium, 3.5 times more Selenium and 4.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Green Sweet Peppers have 2.3 times more Fiber and 2.5 times more Protein than Poi.
• While Poi contains 6.2 times more Energy, 2 times more Omega 3 and 7 times more Carbohydrate than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Poi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.