Comparing Nutrients in 14 ounces Cooked Frozen Chopped Green Sweet Peppers with Salt VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 5.68g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	NA	347% 3124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18.3% 5.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	5.95% 24μg	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	56.4% 51mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	41.5% 0.37mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	46% 1.06mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 376g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin:

• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 2 times more Vitamin B3, 1.7 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled Sweet Potato no Skin.
• While 14 oz of Boiled Sweet Potato without Skin contain 1.5 times more Vitamin B2, 25.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin:

• 14 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 8.9 times more Sodium than Boiled Sweet Potato no Skin.
• While 14 oz of Boiled Sweet Potato without Skin contain 3.4 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus and 3.2 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Sweet Potato no Skin contain similar levels of Water per 14 ounces.
• 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 Boiled Sweet Potato without Skin lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Sweet Potato without Skin contain 4.8 times more Energy, 5.4 times more Carbohydrate, 2.8 times more Fiber and 1.4 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 Boiled Sweet Potato without Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.