Comparing Nutrients in 1 kilogram Canned Sweet Potato, Vacuum Pack VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	31.4% 910kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	47% 61g	130g per day for Men 19-50 years
Sugars	69% 50g	44% 32g	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	20.7% 15g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	31.6% 12g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	443% 3990μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.23mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	53% 16μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	40% 160μg	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	293% 264mg	827% 744mg	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	66.7% 10mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	72.2% 0.65mg	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	111% 8.9mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	50% 1.15mg	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	70% 490mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.5% 760g	25% 919g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Vacuum Pack vs Boiled Green Sweet Peppers with Salt:

• Canned Sweet Potato, Vacuum Pack has 17.3 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 6.6 times more Vitamin B5 and 2 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.6 times more Vitamin B1, 2.8 times more Vitamin C and 4.5 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Vacuum Pack vs Boiled Green Sweet Peppers with Salt:

• Canned Sweet Potato, Vacuum Pack has 2.4 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 4.5 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Vacuum Pack has 3.5 times more Energy, 3.5 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Boiled and Drained Green Sweet Peppers with Salt.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.