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Super Foods that Heal - PEPPERS PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006

PEPPERS


Health Benefits of Peppers

Super Foods that Heal - PEPPERSPeppers are a great food for people seeking a healthy, nutritious diet. Low in calories, high in Vitamins A and C, peppers are also high in a very important mineral, potassium. One cup of raw sweet green peppers contains 22 calories. For comparison a cup of cucumber is 16, cottage cheese is 223 and whole orange is about 41 calories.

A red sweet or hot pepper contains about ten times more vitamin A and double the amount of Vitamin C than an immature green pepper. A 100 gram serving of red hot peppers eaten raw contains 369 milligrams of Vitamin C. The same serving size of sweet raw green pepper contains 128 milligrams, about one third less.

Whether green or red a pepper contains more Vitamin C than a whole orange, which contains only about 50 milligrams. For potassium rich foods, an average banana contains 370 milligrams and a cup of green sweet pepper has 213 mg raw and 149 mg if boiled before being eaten.

Bell Peppers

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 29.80;Calories from fat 0.2

% daily value*
 Total Fat 0.2
   Saturated Fat 0.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.09 g
   Monounsaturated fat 0.01 g
Cholesterol 0.00 mg
Sodium 4.47 mg
Potassium 260.75 mg
Total Carbohydrate 6.91 g
Net Carbohydrate 4.38 g
   Dietary fiber 2.53 g
   Sugars 3.58 g
Protien 1.28 g
Vitamin A 551.30            Vitamin C 119.80 mg
Calcium 14.90 mg             Iron 0.51 mg
Actual values are used in this label instead of % of DRV
Total Protien 14.62% 
Total Carbohydrate 78.89% 
Total Fat 6.50% 
 

Serves 1.0    •   
29.80 Calories per serving.    •    PCF Ratio: 15-79-6
Protein  per serving: 1.28 g g    •    Carbohydrate per serving: 6.91 g g    •

   Fat per serving: 0.25 g g

Ingredients:
1 cup - GREEN PEPPER, SWEET, RAW (BELL), chopped

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  29.80

Food Energy (kj) 124.68 kj

  

Protein (g) 1.28 g

Calories from Protein 4.36

 % Calories from Protein 14.62

Carbohydrates (g) 6.91 g

Calories from Carbohydrates  23.51

 % Calories from Carbohydrates 78.89

Est. Net Carbs (g) 4.38 g

Starch (g)* 0.00 g

 Sugars (g) 3.58 g

Glucose (g)* 1.73 g

Fructose (g)* 1.67 g

 Galactose (g)* 0.00 g

Sucrose (g)* 0.16 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 2.53 g

   

    

Total Fat (g) 0.25 g

Calories from Fat 1.94

 % Calories from Fat 6.50

Saturated Fat (g) 0.09 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.01 g

Polyunsaturated Fat (g) 0.09 g

 Omega-3 (g) 0.01 g

Omega-6 (g) 0.08 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 0.64 g

 Water (g) 139.90 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          551.30

Vit-B1 Thiamine (mg)            0.09 mg

Vit-B2 Riboflavin (mg)                 0.04 mg

Vit-B3 Niacin (mg)                  0.72 mg

Vit-B5 Pantothenic Acid (mg)    0.15 mg

Vit-B6 Pyridoxine (mg)           0.33 mg

Total Folate (mcg)                        16.39 mcg

Folate, Food (mcg)                  16.39 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          16.39 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         119.80 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.55 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  11.03 mcg

Minerals

Calcium (mg)          14.90 mg

Magnesium (mg) 14.90 mg

 Phosphorus (mg) 29.80 mg

Potassium (mg)     260.75 mg

Sodium (mg)         4.47 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.10 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                0.51 mg

 Manganese (mg)   0.18 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.00 mcg

 Zinc (mg)                 0.19 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 13.41 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 26.82 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 309.92 mcg

 Carotene, alpha (mcg) 31.29 mcg

Cryptoxanthin, beta (mcg) 10.43 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  508.09 mcg

Amino Acids

Histidine (g)*0.03 g

Isoleucine (g)*0.04 g

 Leucine (g)*0.07 g

Lysine (g)*0.06 g

Methionine (g)*0.02 g

 Phenylalanine (g)*0.04 g

Threonine (g)*0.05 g

Tryptophan (g)*0.02 g

 Valine (g)*0.06 g

Alanine (g)*0.05 g

Arginine (g)*0.06 g

 Aspartic acid (g)*0.19 g

Cystine (g)*0.03 g

Glutamic acid (g)*0.17 g

 Glycine (g)*0.05 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.06 g

 Serine (g)*0.05 g

Tyrosine (g)*0.03 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.08 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.01 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.01 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.08 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.01 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.
Last Updated ( Thursday, 15 February 2007 )
 
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