Comparing Nutrients in 14 ounces Red Sweet Peppers VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	3.56% 103kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	18.4% 24g	54% 70.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	12.4% 8.97g	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	% 7.7g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.68g	g per day for Men 19-50 years
Fiber	22% 8.33g	26% 9.92g	38g per day for Men 19-50 years
Protein	7% 3.93g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	69.2% 623μg	347% 3124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.65% 1.7μg	18.3% 5.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45.6% 183μg	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	563% 507mg	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	42% 6.27mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	21.3% 1.7mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	14.7% 103mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.9% 366g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Sweet Peppers vs Boiled Sweet Potato no Skin:

• Raw Red Sweet Peppers have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 7.7 times more Vitamin B9, 10 times more Vitamin C, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 5 times more Vitamin A, 1.8 times more Vitamin B5 and 3.2 times more Vitamin B7 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled Sweet Potato without Skin have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Red Sweet Peppers as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Sweet Peppers vs Boiled Sweet Potato no Skin:

• Raw Red Sweet Peppers have 1.3 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3.9 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese and 6.8 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled Sweet Potato without Skin have similar amounts of Phosphorus, Potassium and Water per 14 oz.
• Both Raw Red Sweet Peppers as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Sweet Peppers have more Omega 3 and 5.3 times more Fructose than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.9 times more Energy, 2.9 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled Sweet Potato without Skin have similar amounts of Fiber per 14 oz.
• Both Raw Red Sweet Peppers as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.