Comparing Nutrients in 100 calories Boiled Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Weight per 100 calories

• Boiled Green Sweet Peppers: 357g
• Canned Green Sweet Peppers with Liquids: 556g

Boiled Green Sweet Peppers have 1.6 times more energy per 100g than Canned Green Sweet Peppers with Liquids. It has very low energy density when compared to other foods. Canned Green Sweet Peppers Solids and Liquids having very low energy density.

Which food has more nutrients per 100 calories - Boiled Green Sweet Peppers or Canned Green Sweet Peppers with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	7.4% 5.36g	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	% 5.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	5.87% 3.3g	7.94% 4.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	9.13% 82μg	4.94% 44.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	4.22% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	76% 0.99mg	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	14.3% 57μg	22.2% 89μg	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	295% 266mg	287% 258mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	3.2% 32mg	22.8% 228mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	80.2% 0.72mg	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	20.5% 1.64mg	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	38.6% 0.89mg	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	9.2% 64.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	24% 811mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	507% 7606mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	8.87% 328g	13.7% 507g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Boiled and Drained Green Sweet Peppers have 1.8 times more Vitamin A, 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B6 and Vitamin C per 100 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Green Sweet Peppers vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 7.1 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1064.8 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Boiled and Drained Green Sweet Peppers.

Comparison of macro-nutrients per 100 calories:

• Canned Green Sweet Peppers Solids and Liquids contain 2.3 times more Fat, 2.3 times more Omega 3, 2.4 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.