Comparing Nutrients in 100 grams Dried Red Sweet Peppers VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	11% 314kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	9.06% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	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	56% 21.3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	32% 18g	0.52% 0.29g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	429% 3863μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	13.8% 0.18mg	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	57.3% 229μg	3.75% 15μg	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	2111% 1900mg	33.3% 30mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	22.4% 0.2mg	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	130% 10.4mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	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	46.7% 327mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	13% 193mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.4% 88.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• Freeze-dried Red Sweet Peppers have 386.3 times more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 12.4 times more Vitamin B6, 15.3 times more Vitamin B9 and 63.3 times more Vitamin C than Cooked Tree Fern with Salt.
• Both Freeze-dried Red Sweet Peppers as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Red Sweet Peppers vs Cooked Tree Fern with Salt:

• Freeze-dried Red Sweet Peppers have 16.8 times more Calcium, 6.9 times more Copper, 65 times more Iron, 37.6 times more Magnesium, 3.5 times more Manganese, 81.8 times more Phosphorus, 634 times more Potassium, 4.1 times more Selenium and 7.8 times more Zinc than Cooked Tree Fern with Salt.
• While Cooked Tree Fern with Salt contains 44.3 times more Water than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Cooked Tree Fern with Salt have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Red Sweet Peppers have 7.9 times more Energy, 42.9 times more Fat, 6.4 times more Carbohydrate, 5.8 times more Fiber and 61.7 times more Protein than Cooked Tree Fern with Salt.
• Both Freeze-dried Red Sweet Peppers as well as Cooked Tree Fern with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.