Comparing Nutrients in 100 calories Poi VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 100 calories

• Poi: 89.3g
• Cooked Chopped Frozen Green Sweet Peppers: 556g

Poi has 6.2 times more energy per 100g than Cooked Chopped Frozen Green Sweet Peppers. It has average energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 100 calories - Poi or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.48% 0.35g	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	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	0.94% 0.36g	13% 5g	38g per day for Men 19-50 years
Protein	0.61% 0.34g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.3% 2.68μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	2.56% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	46% 0.6mg	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	4.7% 18.8μg	14% 55.6μg	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	3.97% 3.57mg	254% 229mg	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	13.7% 2.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.43% 14.3mg	4.44% 44.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	27% 0.24mg	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	9.82% 0.79mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	23.4% 0.54mg	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	4.97% 35mg	10.3% 72.2mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	1.5% 22.2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	1.73% 64g	14.2% 526g	3700g per day for Men 19-50 years

Poi VS Cooked Chopped Frozen Green Sweet Peppers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Poi or Cooked Chopped Frozen Green Sweet Peppers?

Lets compare vitamin content per 100 calories of Poi vs Cooked Chopped Frozen Green Sweet Peppers:

• 100 calories of Poi have 2 times more Vitamin B5 than Cooked Chopped Frozen Green Sweet Peppers.
• While 100 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 31.1 times more Vitamin A, 2.4 times more Vitamin B1, 4.8 times more Vitamin B2, 6.1 times more Vitamin B3, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 64.1 times more Vitamin C than Poi.
• 100 calories of Poi have insufficient amounts of Vitamin A
• Both Poi as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Poi vs Cooked Chopped Frozen Green Sweet Peppers:

• 100 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 3.1 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Selenium, 1.4 times more Zinc and 8.2 times more Water than Poi.
• 100 calories of Poi lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled Chopped Frozen Green Sweet Peppers contain 3.1 times more Omega 3, 14 times more Omega 6, 14 times more Fiber and 15.6 times more Protein than Poi.
• Both Poi and Cooked Chopped Frozen Green Sweet Peppers offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Poi provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein