Nutrition per ~85 g · ¾ cup chopped
64kcal
Protein2.0 g
Carbs15.4 g
Fat0.5 g
Fiber0 g
Vitamins
Vitamin C7.5 mg8%
Pantothenic Acid0.38 mg8%
Folate28.9 mcg7%
Riboflavin68 mcg5%
Niacin0.81 mg5%
Vitamin B682.4 mcg5%
Vitamin A197 iu4%
Thiamin18.7 mcg2%
Vitamin A10.2 mcg1%
Minerals & other
Sodium295 mg13%
Copper51 mcg6%
Magnesium21.3 mg5%
Phosphorus52.7 mg4%
Iron0.67 mg4%
Zinc0.31 mg3%
Potassium130 mg3%
Manganese36.5 mcg2%
Selenium0.51 mcg1%
Calcium4.3 mg0%
Saturated Fat0.072 g—
Monounsaturated Fat0.13 g—
Polyunsaturated Fat0.22 g—
Bioactives estimated
Lycopene~4.3 mg
Lutein & Zeaxanthin~5.1 mg
Carotenoids~5.1 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density25.2/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality7.5/15How much protein it delivers, by absolute grams and per calorie.
Bioactives12.9/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber5.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact8.5/10Low sugar with a high fiber-to-carb ratio scores best.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 70.
Less a 2.0 anti-nutrient penalty (high sodium).
What it feeds primary sources only
Systems
ImmuneSleepCardioEnergyMuscleBonesHormonesSkinStressLiverKidneyEyesReproductiveJoints
Pathways
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
Overview
This mixed vegetable dish combines corn (a staple grain crop) with sweet peppers, creating a nutrient synergistic combination popular in cuisines worldwide. Corn contributes complex carbohydrates, B vitamins (particularly niacin at 0.95mg), and trace minerals, while red and green peppers elevate the vitamin C content and add polyphenolic antioxidants. The sodium level (347mg per 100g) suggests this is likely a prepared or canned mixture; fresh versions would contain significantly less sodium. For longevity, this combination offers meaningful carbohydrate energy with modest micronutrient support, particularly for niacin-dependent metabolic processes and immune function via vitamin C. The carotenoid profile from peppers (beta-carotene and other xanthophylls) supports ocular health and antioxidant defense. However, the zero fiber content is atypical for whole vegetables, indicating processing that removes fiber. This food works best as part of a diversified vegetable intake strategy rather than a primary vegetable source, particularly for those prioritizing fiber and phytonutrient density.
Health benefits 5
Supports cardiovascular health through niacin-mediated lipid metabolismstrong
Niacin (0.95mg per 100g) functions as NAD+ cofactor in cellular energy production and supports healthy cholesterol profiles through inhibition of VLDL synthesis
Enhances immune function and collagen synthesis via vitamin Cstrong
Vitamin C (8.8mg per 100g) from peppers acts as a cofactor for hydroxylation reactions critical for collagen stabilization and supports neutrophil function in immune response
Provides antioxidant protection through pepper carotenoidsmoderate
Red peppers contain lutein, zeaxanthin, and lycopene; green peppers contain chlorophyll and lutein—all reduce oxidative stress in tissues including eyes and cardiovascular system
Supports iron bioavailability and oxygen transportstrong
Vitamin C enhances non-heme iron absorption (0.79mg per 100g) from corn and other plant sources, improving oxygen-carrying capacity when consumed together with iron-rich foods
Stabilizes blood glucose through moderate carbohydrate contributionmoderate
18.17g carbohydrates per 100g with minimal fiber provides moderate glycemic load; niacin and magnesium support glucose metabolism enzymes
Pairs with
- Pair with legumes (beans, lentils) because vitamin C in peppers enhances absorption of non-heme iron in legumes by 3-4 fold
- Combine with olive oil or avocado because fat-soluble carotenoids (beta-carotene, lutein) in peppers require dietary fat for optimal absorption
- Mix with dark leafy greens (spinach, kale) because synergistic phytonutrient profiles create broader antioxidant coverage with complementary micronutrients
- Pair with whole grains (brown rice, quinoa) because combined macronutrient profile improves satiety and provides complete amino acid complement when grains and legumes are included
In the kitchen
- Choose fresh or frozen versions over canned when possible to reduce sodium intake by 80-90%; canned vegetables often contain 300+ mg sodium per serving
- Store fresh corn and peppers separately in crisper drawer at 4-8°C; use within 5-7 days for optimal nutrient retention and texture
- Lightly steam or consume raw to maximize vitamin C retention; excessive heating (>10 minutes at high temperature) degrades 25-30% of vitamin C content
- Combine with a fat source (nuts, seeds, oil) at the same meal to enable carotenoid absorption, which is fat-dependent
- Select peppers with deep color saturation; darker red and green peppers indicate higher carotenoid and polyphenol content than pale varieties
When to eat it midday
Moderate carbohydrate content (18g per 100g) makes this ideal for lunch to sustain afternoon energy; vitamin C and niacin support metabolic processes throughout the active day
Breaks a fast
The carbohydrate and sodium content make this incompatible with strict fasting protocols; suitable for regular eating patterns