Comparing Nutrients in 14 ounces Cooked Frozen Chopped Green Sweet Peppers with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	70.8% 92g	130g per day for Men 19-50 years
Sugars	NA	30% 21.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	11% 43.7μg	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	182% 164mg	23% 20.6mg	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	NA	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	123% 1.1mg	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	25.8% 2.06mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	170% 3.92mg	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	7.37% 51.6mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 376g	7.92% 293g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Canned Mashed Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Chopped Green Sweet Peppers with Salt versus 14 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 1.9 times more Vitamin B1 and 7.9 times more Vitamin C than Canned Mashed Sweet Potato.
• While 14 oz of Canned Mashed Sweet Potato contain 2.9 times more Vitamin B2, 22.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Canned Mashed Sweet Potato provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Chopped Green Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 3.2 times more Sodium and 1.3 times more Water than Canned Mashed Sweet Potato.
• While 14 oz of Canned Mashed Sweet Potato contain 3.8 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 4 times more Phosphorus and 2.9 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Mashed Sweet Potato contain 6.3 times more Energy, 7 times more Carbohydrate, 1.9 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.