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

Macros Ratio

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

Macro Nutrients

	White Potatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	23.8% 690kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	30% 39g	130g per day for Men 19-50 years
Sugars	16% 11.5g	NA	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	4.7% 3.4g	NA	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	23.7% 9g	38g per day for Men 19-50 years
Protein	30% 17g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	83% 1.08mg	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	45% 180μg	25% 100μg	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	101% 91mg	458% 412mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	49% 0.44mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	42% 0.97mg	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	88.6% 620mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	22% 816g	25.6% 947g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of White Potatoes has 1.4 times more Vitamin B1, 12.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 1 kg of Boiled Chopped Frozen Green Sweet Peppers contains 4.5 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Cooked Chopped Frozen Green Sweet Peppers 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 Raw Whole White Potatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Potatoes has 2.6 times more Copper, 3 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus, 5.7 times more Potassium and 5.8 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• Both White Potatoes and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Whole White Potatoes as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 3.8 times more Energy, 4 times more Carbohydrate, 2.7 times more Fiber and 1.8 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• 1 kilogram of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Whole White Potatoes as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.