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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	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	5.65% 7.34g	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	4.7% 1.8g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	22.3% 0.29mg	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	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	91% 81.8mg	300% 270mg	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

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	34.6% 0.31mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	36% 0.83mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Pokeberry Shoots per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Green Sweet Peppers versus 7 oz of Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Pokeberry Shoots contain 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 Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Pokeberry Shoots contain 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 Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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