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

Macros Ratio

	Protein	Fat	Carbs
Poi	1%	1%	98%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.86% 112kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	3% 3.9g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	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	1.05% 0.4g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.88% 1.1mg	6.76% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	0.46% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.3% 0.11mg	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	5.25% 21μg	2.5% 10μg	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	4.44% 4mg	45.8% 41.2mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poi	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	4.9% 0.044mg	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	11% 0.88mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	4.2% 0.097mg	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	5.57% 39mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.56% 95g	3700g per day for Men 19-50 years

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

• Poi has 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 12.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 5 times more Vitamin A and 10.3 times more Vitamin C than Poi.
• Both Poi and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B3 per 100 g.
• Both Poi as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Poi has 2 times more Calcium, 3.8 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.5 times more Potassium, 3.5 times more Selenium and 4.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.3 times more Water than Poi.

Comparison of macro-nutrients per 100 grams:

• Poi has 6.2 times more Energy, 2 times more Omega 3 and 7 times more Carbohydrate than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2.3 times more Fiber and 2.5 times more Protein than Poi.
• Both Poi as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.