Comparing Nutrients in 100 grams Green Sweet Peppers VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	3% 3.9g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	1.54% 1.12g	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	% 1.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	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	89.3% 80.4mg	51.7% 46.5mg	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	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	1% 10mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	14.4% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.25% 0.34mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	6.96% 0.16mg	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	2.86% 20mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	91% 1369mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Green Sweet Peppers have 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.6 times more Vitamin B9 than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Green Sweet Peppers Solids and Liquids contain 4.1 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.3 times more Manganese, 456.3 times more Sodium and 1.4 times more Zinc than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Magnesium, Phosphorus, Potassium and Water per 100 g.
• Both Raw Green Sweet Peppers as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

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