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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.83g	4.73% 6.15g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	8.36% 3.18g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17% 0.22mg	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	6.95% 27.8μg	4.47% 18μg	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	129% 116mg	181% 163mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	27.8% 0.25mg	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	15.4% 1.23mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	29% 0.67mg	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	4.8% 33.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	10.7% 365mg	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	0.66% 9.92mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5.04% 186g	5% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Green Sweet Peppers have 1.2 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 7 oz of Boiled and Drained Pokeberry Shoots contain 24.2 times more Vitamin A, 6.6 times more Vitamin B2 and 1.4 times more Vitamin C than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 per seven ounces.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Pokeberry Shoots contain 5.9 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Pokeberry Shoots contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Calcium and Magnesium
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Green Sweet Peppers have 1.4 times more Carbohydrate than Boiled Pokeberry Shoots.
• While 7 oz of Boiled and Drained Pokeberry Shoots contain 2.1 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Pokeberry Shoots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Protein
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.