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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	34.2% 44.5g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.9g	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	3.86% 2.8g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.3% 11g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	207% 2.7mg	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	35% 140μg	22.5% 90μg	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	652% 587mg	82.2% 74mg	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	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	186% 1.67mg	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	77.5% 6.2mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	61% 1.4mg	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	24.3% 170mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25.4% 940g	21% 775g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Green Sweet Peppers has more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.9 times more Vitamin C than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 1.4 times more Vitamin B1, 17 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Peeled Potatoes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Chopped Green Sweet Peppers have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Peeled Potatoes have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Green Sweet Peppers has 2 times more Iron and 1.2 times more Water than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 3.2 times more Copper, 2.5 times more Magnesium, 2.4 times more Phosphorus, 3.6 times more Potassium and 4.5 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Peeled Potatoes contain similar levels of Manganese per one kilogram.
• 1 kilogram of Frozen Chopped Green Sweet Peppers lack sufficient amounts of Magnesium and Zinc
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Peeled Potatoes no Salt contains 4.3 times more Energy, 4.5 times more Carbohydrate and 1.6 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers and Boiled Peeled Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.