Comparing Nutrients in 100 calories Boiled Green Sweet Peppers with Salt VS Canned Sweet Potato, Vacuum Pack

Weight per 100 calories

• Boiled Green Sweet Peppers with Salt: 385g
• Canned Sweet Potato, Vacuum Pack: 110g

Canned Sweet Potato, Vacuum Pack has 3.5 times more energy per unit of mass than Boiled and Drained Green Sweet Peppers with Salt, which is average in comparison to other foods. Boiled Green Sweet Peppers with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Green Sweet Peppers with Salt or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers with Salt	12%	6%	82%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Boiled Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	18% 23.2g	130g per day for Men 19-50 years
Sugars	17% 12.3g	7.58% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.96% 5.77g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.96g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	9.83% 88.5μg	48.7% 438μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.88% 0.12mg	4.8% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.08% 0.3mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.82% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	4.67% 18.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	318% 286mg	32.2% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.92mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.77mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	9.16% 38.5mg	5.76% 24mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	21.7% 0.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.9% 69.2mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	61% 915mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.55% 353g	2.26% 83.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Green Sweet Peppers with Salt vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Green Sweet Peppers with Salt have 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.3 times more Vitamin B6, 3.3 times more Vitamin B9, 9.9 times more Vitamin C, 1.8 times more Vitamin E and 15.6 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 5 times more Vitamin A and 1.9 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers with Salt.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Green Sweet Peppers with Salt vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Green Sweet Peppers with Salt have 1.4 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium, 15.7 times more Sodium, 2.3 times more Zinc and 4.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• Both Boiled and Drained Green Sweet Peppers with Salt and Canned Sweet Potato, Vacuum Pack have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Green Sweet Peppers with Salt have 2.7 times more Omega 3, 4.7 times more Omega 6, 2.2 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Boiled and Drained Green Sweet Peppers with Salt and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.