Sauteed Bell Peppers and Zucchini
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 35.05 g | 13% |
| Net Carbohydrates | 23.43 g | 9% |
| Sugars | 24.83 g | 71% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 11.62 g | 41% |
| Protein | 8.53 g | 17% |
| Total Fat | 29.37 g | 38% |
| Saturated Fat | 4.27 g | 21% |
| Monounsaturated Fat | 19.76 g | - |
| Polyunsaturated Fat | 3.75 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 598.36 mcg | 66% |
| Vitamin C | 527 mg | 586% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1209.54 mg | 53% |
| Potassium | 1795.91 mg | 38% |
| Calcium | 96.46 mg | 7% |
| Magnesium | 115.08 mg | 27% |
| Iron | 3.25 mg | 18% |
| Zinc | 2.2 mg | 20% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
66%
Vitamin C
586%
Vitamin D
0%
Vitamin E
67%
Vitamin K
43%
Vitamin B1
32%
Vitamin B2
53%
Vitamin B3
33%
Vitamin B5
39%
Vitamin B6
100%
Vitamin B7
-
Vitamin B9
0%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
7%
Iron
18%
Magnesium
27%
Phosphorus
20%
Potassium
38%
Sodium
53%
Zinc
20%
Copper
34%
Manganese
53%
Selenium
3%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.2%
Isoleucine
0.1%
Valine
0.2%
Lysine
0%
Tryptophan
0.1%
Threonine
0.1%
Phenylalanine
0.2%
Methionine
0.1%
Histidine
0.1%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 404 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
60 min
Jogging
51 min
Cycling
53 min
Walking
1 h 35 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sauteed Bell Peppers and Zucchini, as nutrient-dense vegetables, contribute to overall health and disease prevention, with studies indicating that consuming a combination of fruits and vegetables daily can significantly reduce the risk of death from various causes, including heart disease and cancer. Bell peppers are rich in essential vitamins A, B6, and C, along with minerals, fiber, and antioxidants like lutein and anthocyanins, while zucchini provides vitamins B6 and C, minerals, and fiber. These nutrients collectively support immune function by protecting cells from damage and supporting white blood cell production, eye health by strengthening parts of the eye susceptible to blue light damage, and iron absorption, as noted by Cleveland Clinic.
1. How Many Fruits and Vegetables Do We Really Need? - Harvard Health
Source: Harvard Health, 2021
Summary: Consuming multiple servings of fruits and vegetables daily, with an optimal combination of fruit and vegetables, significantly reduces the risk of death from various causes, including heart disease, stroke, cancer, and respiratory diseases.
Read More: https://www.health.harvard.edu/diet-and-nutrition/how-many-fruits-and-vegetables-do-we-really-need
2. Are Bell Peppers Good for You? 3 Benefits
Source: Cleveland Clinic
Summary: Bell peppers are nutrient-dense vegetables that are low in calories and rich in essential vitamins, minerals, and antioxidants, with red bell peppers specifically providing a significant amount of vitamin C and anthocyanins linked to better brain health.
Read More: https://health.clevelandclinic.org/health-benefits-of-bell-peppers
3. 5 Health Benefits of Zucchini
Source: Cleveland Clinic
Summary: Zucchini is a highly nutritious vegetable, rich in vitamins A, B6, and C, iron, and fiber, which collectively support immune function, prevent anemia, and promote eye health.
Read More: https://health.clevelandclinic.org/zucchini-health-benefits
4. Green Peppers: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD, 2024
Summary: Green bell peppers are particularly noted for improving eye health due to their lutein content and aid in preventing anemia by being a rich source of Vitamin C, which is crucial for efficient iron absorption.
Read More: https://www.webmd.com/diet/health-benefits-green-peppers
5. Glp-1 Diet: Foods to Eat and Foods to Avoid
Source: Healthline
Summary: A diet focused on whole, minimally processed foods, rich in fiber from vegetables like bell peppers and zucchini, is crucial for individuals taking GLP-1 medications to enhance their effectiveness and manage blood sugar and weight.
Read More: https://www.healthline.com/health/nutrition/glp-1-diet
