Comparing Nutrients in 7 ounces Red Sweet Peppers VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	9.33% 12g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	8.73% 6.33g	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	6.2% 4.5g	4.1% 2.98g	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	% 3.85g	% 3.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	34.6% 312μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.82% 0.85μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	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	282% 253mg	164% 148mg	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	21% 3.14mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	14.3% 0.13mg	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	10.7% 0.85mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	9.92% 0.23mg	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	7.37% 51.6mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Sweet Peppers vs Boiled Green Sweet Peppers with Salt:

• Raw Red Sweet Peppers have 6.8 times more Vitamin A, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 1.7 times more Vitamin C and 3.2 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 2 times more Vitamin K than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Red Sweet Peppers vs Boiled Green Sweet Peppers with Salt:

• Raw Red Sweet Peppers have 1.4 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 3.8 times more Copper and 59.5 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Iron, Magnesium, Manganese and Water per 7 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Calcium and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Sweet Peppers have 5.6 times more Omega 3, 1.3 times more Sugars, 1.5 times more Fructose and 1.8 times more Fiber than Boiled and Drained Green Sweet Peppers with Salt.
• Both Raw Red Sweet Peppers and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.