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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.5% 160kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	151% 196g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	21% 8g	47.4% 18g	38g per day for Men 19-50 years
Protein	17% 9.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	107% 960μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	72% 11mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	20.7% 767g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Red Sweet Peppers have 96 times more Vitamin A, 3.3 times more Vitamin C, 13.5 times more Vitamin E and 1.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 14.8 times more Vitamin B5, 2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Chopped Frozen Red Sweet Peppers have 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 5.5 times more Phosphorus, 7.6 times more Potassium and 8 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Red Sweet Peppers have 2 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.4 times more Energy, 5.9 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.