Comparing Nutrients in 100 calories Red Sweet Peppers VS Canned Mashed Sweet Potato

Weight per 100 calories

• Red Sweet Peppers: 385g
• Canned Mashed Sweet Potato: 99g

Canned Mashed Sweet Potato has 3.9 times more energy per unit of mass than Raw Red Sweet Peppers, which is average in comparison to other foods. Red Sweet Peppers having very low energy density.

Which food has more nutrients per 100 calories - Red Sweet Peppers or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	17.7% 23g	130g per day for Men 19-50 years
Sugars	22.3% 16g	7.44% 5.4g	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	12% 8.7g	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	% 7.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	4.43% 1.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	67% 604μg	48% 431μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	2.23% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.47% 1.64μg	6.5% 1.95μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.2% 177μg	2.72% 11μg	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	546% 491mg	5.72% 5.15mg	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	40.5% 6.08mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.97% 29.7mg	1000mg per day for Men 19-50 years
Copper	7.26% 0.065mg	30.6% 0.28mg	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	20.7% 1.65mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	5.66% 23.8mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	42.5% 0.98mg	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	14.3% 100mg	7.36% 51.5mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	0.7% 0.38μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	4.95% 74.3mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	9.6% 355g	1.98% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Red Sweet Peppers vs Canned Mashed Sweet Potato:

• Raw Red Sweet Peppers have 1.4 times more Vitamin A, 7.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 2.4 times more Vitamin B5, 4.8 times more Vitamin B6, 16.2 times more Vitamin B9, 95.4 times more Vitamin C, 5.6 times more Vitamin E and 7.9 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Raw Red Sweet Peppers and Canned Mashed Sweet Potato have similar amounts of Vitamin B7 per 100 kcal.
• Both Raw Red Sweet Peppers as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Red Sweet Peppers vs Canned Mashed Sweet Potato:

• Raw Red Sweet Peppers have 1.3 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 3.9 times more Potassium, 4.6 times more Zinc and 4.8 times more Water than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 4.2 times more Copper, 2.3 times more Manganese, 2.1 times more Selenium and 4.8 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Canned Mashed Sweet Potato have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Red Sweet Peppers have 5.8 times more Fat, 16.7 times more Omega 3, 5.5 times more Omega 6, 3 times more Sugars, 4.8 times more Fiber and 1.9 times more Protein than Canned Mashed Sweet Potato.
• Both Raw Red Sweet Peppers and Canned Mashed Sweet Potato have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Red Sweet Peppers as well as Canned Mashed Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.