Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Green Sweet Peppers VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	135% 175g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.6% 2.6g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	23.7% 9g	55.3% 21g	38g per day for Men 19-50 years
Protein	17% 9.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	229% 2.98mg	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	25% 100μg	37.5% 150μg	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	458% 412mg	219% 197mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	122% 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	65% 5.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	66.5% 1.53mg	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	18.6% 130mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.6% 947g	21.4% 793g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Green Sweet Peppers versus 1 kg of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers vs Potatoes:

• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers has 2.1 times more Vitamin C than Potatoes.
• While 1 kg of Raw Whole Potatoes contains 1.6 times more Vitamin B1, 12.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Potatoes provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Green Sweet Peppers vs Potatoes:

• 1 kg of Raw Whole Potatoes contains 2.5 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 5.9 times more Potassium and 6 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Potatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Whole Potatoes contains 4.3 times more Energy, 4.5 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.