Comparing Nutrients in 7 ounces Pokeberry Shoots VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Pokeberry Shoots	36%	13%	51%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	NA	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	NA	60% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.65% 7.34g	6.44% 8.37g	130g per day for Men 19-50 years
Sugars	NA	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	96% 863μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	30% 0.39mg	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	0.99% 3.97μg	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	300% 270mg	390% 351mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.2% 42.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pokeberry Shoots	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	3.75% 0.034mg	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	42% 3.37mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	5.35% 0.12mg	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	12.5% 87.3mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.43% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Pokeberry Shoots VS Sauteed Green Sweet Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Pokeberry Shoots vs Sauteed Green Sweet Peppers:

• 7 ounces of Pokeberry Shoots have 31.1 times more Vitamin A, 1.9 times more Vitamin B1, 6.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 8 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Pokeberry Shoots as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pokeberry Shoots vs Sauteed Green Sweet Peppers:

• 7 ounces of Pokeberry Shoots have 6.6 times more Calcium, 9.2 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Sauteed Green Sweet Peppers.
• Both Pokeberry Shoots and Sauteed Green Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Raw Pokeberry Shoots as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pokeberry Shoots have 3.3 times more Protein than Sauteed Green Sweet Peppers.
• While 7 oz of Sauteed Green Sweet Peppers contain 5 times more Energy and 29.6 times more Fat than Raw Pokeberry Shoots.
• Both Pokeberry Shoots and Sauteed Green Sweet Peppers offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein