| PRIMARY MICRO NUTRIENTS | Vitamin A, C, E, B6 |
| SECONDARY MICRO NUTRIENTS | Manganese, Iron, Vitamin B1, B2, B3, B5, K |
| NUTRITIONAL HIGHLIGHTS and NOTES | One of the most nutrient dense foods |
| FUNCTIONAL BENEFITS | Antioxidant, Anti-cancer, Heart Health |
| PHYTONUTRIENTS |
|
| PLANT FAMILY | Nightshade. Related to: Potatoes, Eggplants, Tomatoes |
| DANGERS | High pesticide levels – buy organic; Nightshade (Arthritis) |
| RDA | Peppers, sweet, red, raw | Peppers, sweet, green, raw | ||||
| Nutrient | Unit | per 100g | per 100g | |||
| g | 3700 | 92.21 | 2.5% | 93.89 | 2.5% | |
| Energy | kcal | 2600 | 31 | 1.2% | 20 | 0.8% |
| Protein | g | 90 | 0.99 | 1.1% | 0.86 | 1.0% |
| Total lipid (fat) | g | 87 | 0.3 | 0.3% | 0.17 | 0.2% |
| Carbohydrate, by difference | g | 224 | 6.03 | 2.7% | 4.64 | 2.1% |
| Fiber, total dietary | g | 38 | 2.1 | 5.5% | 1.7 | 4.5% |
| Sugars, total | g | 4.2 | 2.4 | |||
| Minerals | ||||||
| Calcium, Ca | mg | 1000 | 7 | 0.7% | 10 | 1.0% |
| Iron, Fe | mg | 8 | 0.43 | 5.4% | 0.34 | 4.3% |
| Magnesium, Mg | mg | 420 | 12 | 2.9% | 10 | 2.4% |
| Phosphorus, P | mg | 700 | 26 | 3.7% | 20 | 2.9% |
| Potassium, K | mg | 470 | 211 | 44.9% | 175 | 37.2% |
| Sodium, Na | mg | 4 | 3 | |||
| Zinc, Zn | mg | 11 | 0.25 | 2.3% | 0.13 | 1.2% |
| Copper, Cu | mg | 0.9 | 0.017 | 1.9% | 0.066 | 7.3% |
| Manganese, Mn | mg | 2.3 | 0.112 | 4.9% | 0.122 | 5.3% |
| Selenium, Se | µg | 55 | 0.1 | 0.2% | 0 | 0.0% |
| Vitamins | ||||||
| Vitamin C, total ascorbic acid | mg | 90 | 127.7 | 141.9% | 80.4 | 89.3% |
| Thiamin | mg | 1.2 | 0.054 | 4.5% | 0.057 | 4.8% |
| Riboflavin | mg | 1.3 | 0.085 | 6.5% | 0.028 | 2.2% |
| Niacin | mg | 16 | 0.979 | 6.1% | 0.48 | 3.0% |
| Pantothenic acid | mg | 5 | 0.317 | 6.3% | 0.099 | 2.0% |
| Vitamin B-6 | mg | 1.7 | 0.291 | 17.1% | 0.224 | 13.2% |
| Folate, total | µg | 400 | 46 | 11.5% | 10 | 2.5% |
| Choline, total | mg | 5.6 | 5.5 | |||
| Betaine | mg | 0.1 | 0.1 | |||
| Vitamin B-12 | µg | 2.4 | 0 | 0.0% | 0 | 0.0% |
| Vitamin A, RAE | mcg | 900 | 156.55 | 17.4% | 18.5 | 2.1% |
| Vitamin E, total | mg | 15 | 1.78 | 11.9% | 0.37 | 2.5% |
| Vitamin D | IU | 600 | 0 | 0.0% | 0 | 0.0% |
| Vitamin K (phylloquinone) | µg | 120 | 4.9 | 4.1% | 7.4 | 6.2% |
RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
USDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
World’s Healthiest Foods – an excellent online food and nutrition encyclopedia
Self Nutrition Data: an online nutrient breakdown of foods
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