Comparing Nutrients in 14 ounces Frozen Chopped Green Sweet Peppers VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	37.7% 151μg	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	259% 233mg	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	56% 0.5mg	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	30.8% 2.46mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	32.6% 0.75mg	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	9.64% 67.5mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 373g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Green Sweet Peppers vs Baked White Potatoes:

• Frozen Chopped Green Sweet Peppers, Unprepared have 18 times more Vitamin A, 1.4 times more Vitamin B1 and 4.7 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Green Sweet Peppers vs Baked White Potatoes:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Copper, 3.4 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 6 times more Potassium and 5.8 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Baked Whole White Potatoes have similar amounts of Calcium and Iron per 14 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes contain 4.6 times more Energy, 4.7 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.