bell peppers

Bell1

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
  • Capsaicin and a broad range of phytonutrients including flavonoids such as lycopene – antioxidant activity and protection from cancer, preventing blood clot formation and promoting heart health
  • Beta-carotene – anti-cataracts
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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