Comparing Nutrients in 100 calories Baked Sweet Potato VS Boiled Red Sweet Peppers

Weight per 100 calories

• Baked Sweet Potato: 111g
• Boiled Red Sweet Peppers: 357g

Baked Sweet Potato has 3.2 times more energy per 100g than Boiled Red Sweet Peppers. It has average energy density when compared to other foods. Boiled and Drained Red Sweet Peppers having very low energy density.

Which food has more nutrients per 100 calories - Baked Sweet Potato or Boiled Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Red Sweet Peppers	11%	6%	83%

Macro Nutrients

	Baked Sweet Potato	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	18.4% 24g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	21.6% 15.7g	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	0.77% 0.56g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2.53g	NA	g per day for Men 19-50 years
Fiber	9.65% 3.67g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4% 2.23g	5.87% 3.3g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	119% 1068μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.06% 0.12mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.9% 2.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.67% 6.67μg	14.3% 57μg	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	24% 21.8mg	679% 611mg	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	5.26% 0.79mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	15% 18.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25.8% 0.23mg	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	9.6% 0.77mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	18% 0.41mg	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	8.57% 60mg	9.2% 64.3mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	8.87% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Sweet Potato vs Boiled Red Sweet Peppers:

• Sweet Potato Baked in skin, flesh only has 2 times more Vitamin A and 3.5 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers.
• While Boiled and Drained Red Sweet Peppers contain 1.8 times more Vitamin B1, 2.6 times more Vitamin B6, 8.6 times more Vitamin B9, 28 times more Vitamin C, 7.5 times more Vitamin E and 7.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Red Sweet Peppers have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Sweet Potato vs Boiled Red Sweet Peppers:

• Sweet Potato Baked in skin, flesh only has 1.3 times more Calcium, 1.3 times more Manganese and 5.6 times more Sodium than Boiled and Drained Red Sweet Peppers.
• While Boiled and Drained Red Sweet Peppers contain 1.3 times more Copper, 2.1 times more Iron, 4.8 times more Selenium and 3.9 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Red Sweet Peppers have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Red Sweet Peppers contain 5.4 times more Omega 3, 3.4 times more Omega 6, 2.2 times more Sugars and 1.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Red Sweet Peppers have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.