Comparing Nutrients in 100 grams Cooked Chopped Frozen Green Sweet Peppers VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	NA	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	NA	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	2.37% 0.9g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.76% 1.1mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	0.98% 0.049mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	11.2% 0.15mg	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	2.5% 10μg	4% 16μg	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	45.8% 41.2mg	151% 136mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	0.8% 8mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	17.4% 0.16mg	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	6.5% 0.52mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	18% 0.42mg	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	1.86% 13mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	2.1% 72mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Pokeberry Shoots per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Green Sweet Peppers versus 100 g of Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Green Sweet Peppers vs Pokeberry Shoots:

• 100 g of Raw Pokeberry Shoots contain 29 times more Vitamin A, 1.6 times more Vitamin B1, 10.6 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Green Sweet Peppers vs Pokeberry Shoots:

• 100 g of Raw Pokeberry Shoots contain 6.6 times more Calcium, 3.6 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 4.3 times more Manganese, 3.4 times more Phosphorus, 3.4 times more Potassium and 4.8 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots contain similar levels of Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Pokeberry Shoots contain 1.9 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Pokeberry Shoots offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Pokeberry Shoots provide inadequate amounts of Energy in 100 grams.