Comparing Nutrients in 100 grams Boiled Pokeberry Shoots VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	2.4% 3.1g	3% 3.9g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	3.95% 1.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	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	0.78% 0.039mg	0.46% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	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	2.25% 9μg	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	91% 82mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	5.3% 53mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	15% 1.2mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	4.7% 33mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pokeberry Shoots VS Cooked Chopped Frozen Green Sweet Peppers per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Pokeberry Shoots versus 100 g of Cooked Chopped Frozen Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Pokeberry Shoots have 29 times more Vitamin A, 1.4 times more Vitamin B1, 8.1 times more Vitamin B2 and 2 times more Vitamin C than Cooked Chopped Frozen Green Sweet Peppers.
• Both Boiled Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Pokeberry Shoots vs Cooked Chopped Frozen Green Sweet Peppers:

• 100 grams of Boiled Pokeberry Shoots have 6.6 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Potassium than Cooked Chopped Frozen Green Sweet Peppers.
• Both Boiled Pokeberry Shoots and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Pokeberry Shoots have 1.7 times more Fiber and 2.4 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• While 100 g of Boiled Chopped Frozen Green Sweet Peppers contain 1.3 times more Carbohydrate than Boiled and Drained Pokeberry Shoots.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Protein
• Both Boiled and Drained Pokeberry Shoots as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.