Comparing Nutrients in 7 ounces Canned Red Sweet Peppers with Liquids VS Cooked Chopped Frozen Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Red Sweet Peppers with Liquids	15%	13%	72%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.05% 0.18g	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	5.05% 6.57g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	6.27% 2.4g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	16.5% 0.21mg	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	4.96% 20μg	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	91% 81.8mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Sweet Peppers with Liquids	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	9.7% 0.087mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.37% 0.19mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	181% 2717mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Sweet Peppers with Liquids VS Cooked Chopped Frozen Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Sweet Peppers with Liquids versus 7 oz of Cooked Chopped Frozen Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Sweet Peppers with Liquids vs Cooked Chopped Frozen Red Sweet Peppers:

• 7 ounces of Canned Red Sweet Peppers with Liquids have 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Chopped Frozen Red Sweet Peppers.
• While 7 oz of Boiled Chopped Frozen Red Sweet Peppers contain 3.7 times more Vitamin A, 2 times more Vitamin B1 and 2 times more Vitamin B3 than Canned Red Sweet Peppers Solids and Liquids.
• Both Canned Red Sweet Peppers with Liquids and Cooked Chopped Frozen Red Sweet Peppers provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Sweet Peppers with Liquids vs Cooked Chopped Frozen Red Sweet Peppers:

• 7 ounces of Canned Red Sweet Peppers with Liquids have 5.1 times more Calcium, 3 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 342.3 times more Sodium than Cooked Chopped Frozen Red Sweet Peppers.
• Both Canned Red Sweet Peppers with Liquids and Cooked Chopped Frozen Red Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Red Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Sweet Peppers with Liquids have 1.5 times more Fiber than Cooked Chopped Frozen Red Sweet Peppers.
• Both Canned Red Sweet Peppers with Liquids and Cooked Chopped Frozen Red Sweet Peppers offer comparable quantities of Carbohydrate per seven ounces.
• Both Canned Red Sweet Peppers Solids and Liquids as well as Boiled Chopped Frozen Red Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.