Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Cooked Frozen Chopped Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Baked Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	31% 900kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	159% 207g	25.5% 33g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	87% 33g	23.7% 9g	38g per day for Men 19-50 years
Protein	36% 20g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	218% 196mg	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	47.3% 7.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	86.3% 6.9mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	77% 540mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20.5% 758g	25.6% 947g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Sweet Potato vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• Sweet Potato Baked in skin, flesh only has 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 38.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Sweet Potato vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• Sweet Potato Baked in skin, flesh only has 4.8 times more Calcium, 3.7 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 5.1 times more Manganese, 4.2 times more Phosphorus, 6.6 times more Potassium and 6.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 6.7 times more Sodium than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have similar amounts of Water per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Potato Baked in skin, flesh only has 5.6 times more Energy, 6.3 times more Carbohydrate, 3.7 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.