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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Baked Frozen Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	34.5% 1000kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	180% 234g	25.5% 33g	130g per day for Men 19-50 years
Sugars	126% 92g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	30.5% 17g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	67.5% 5.4mg	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	289% 6.65mg	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	63% 440mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20% 737g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Cooked Frozen Chopped Green Sweet Peppers with Salt per 1 kg

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

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

• 1 kilogram of Baked Frozen Sweet Potato has 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 24.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 1 kg of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contains 1.9 times more Vitamin B3 and 4.5 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• 1 kilogram of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Baked Frozen Sweet Potato no Salt as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Frozen Sweet Potato has 4.4 times more Calcium, 4.2 times more Copper, 3 times more Magnesium, 6.9 times more Manganese, 3.4 times more Phosphorus, 5.2 times more Potassium and 6 times more Zinc than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 1 kg of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contains 30 times more Sodium and 1.3 times more Water than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Cooked Frozen Chopped Green Sweet Peppers with Salt contain similar levels of Iron per one kilogram.
• 1 kilogram of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Baked Frozen Sweet Potato no Salt as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato has 6.3 times more Energy, 7.1 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• 1 kilogram of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Baked Frozen Sweet Potato no Salt as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.