Comparing Nutrients in 100 grams Sauteed Green Sweet Peppers VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Sauteed Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Energy	4% 116kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	12.2% 12g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	NA	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.25% 4.2g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	1.5% 1.08g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	0.98% 0.049mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	0.5% 2μg	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	197% 177mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	0.8% 8mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	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	3.75% 0.3mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	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	2.14% 15mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	3.94% 134mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.23% 82.7g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Green Sweet Peppers VS Pokeberry Shoots per 100 g

Compare the macro and micronutrient content in 100 g of Sauteed 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 Sauteed Green Sweet Peppers vs Pokeberry Shoots:

• 100 grams of Sauteed Green Sweet Peppers have 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Pokeberry Shoots.
• While 100 g of Raw Pokeberry Shoots contain 31.1 times more Vitamin A, 1.9 times more Vitamin B1, 6.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 8 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• 100 grams of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• 100 grams of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Sauteed Green Sweet Peppers as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sauteed Green Sweet Peppers vs Pokeberry Shoots:

• 100 g of Raw Pokeberry Shoots contain 6.6 times more Calcium, 9.2 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Pokeberry Shoots contain similar levels of Water per 100 grams.
• 100 grams of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Sauteed 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 grams of Sauteed Green Sweet Peppers have 5 times more Energy and 29.6 times more Fat than Pokeberry Shoots.
• While 100 g of Raw Pokeberry Shoots contain 3.3 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Pokeberry Shoots offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Sauteed Green Sweet Peppers provide inadequate amounts of Protein
• 100 grams of Pokeberry Shoots provide inadequate amounts of Energy