Comparing Nutrients in 100 grams Green Sweet Peppers VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Green Sweet Peppers	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.56% 0.096g	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	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.4% 3.2g	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	2.07% 1.5g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.15g	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	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2% 18μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	4.9% 0.059mg	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% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	18% 0.23mg	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	82.7% 74.4mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1% 10mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	7.22% 0.065mg	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	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	5% 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	2.86% 20mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	4.9% 166mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Green Sweet Peppers vs Boiled Green Sweet Peppers:

• Raw Green Sweet Peppers have 1.3 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain 1.3 times more Vitamin A, 1.6 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Boiled and Drained Green Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 100 g.
• Both Raw Green Sweet Peppers as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Green Sweet Peppers vs Boiled Green Sweet Peppers:

• Boiled and Drained Green Sweet Peppers contain 1.4 times more Iron than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Boiled and Drained Green Sweet Peppers have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
• Both Raw Green Sweet Peppers as well as Boiled and Drained Green Sweet Peppers 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 Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fructose than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Boiled and Drained Green Sweet Peppers have similar amounts of Protein per 100 g.
• Both Raw Green Sweet Peppers as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.