Comparing Nutrients in 1 pound Cooked Frozen Chopped Green Sweet Peppers with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	10.7% 4.1g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	12.5% 50μg	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	208% 187mg	26.2% 23.6mg	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	NA	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	140% 1.26mg	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	29.5% 2.36mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	195% 4.5mg	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	8.42% 59mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 430g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Canned Mashed Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt has 1.9 times more Vitamin B1 and 7.9 times more Vitamin C than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 2.9 times more Vitamin B2, 22.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Canned Mashed Sweet Potato provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Chopped Green Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt has 3.2 times more Sodium and 1.3 times more Water than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 3.8 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 4 times more Phosphorus and 2.9 times more Potassium than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Mashed Sweet Potato contains 6.3 times more Energy, 7 times more Carbohydrate, 1.9 times more Fiber and 2.1 times more Protein than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one pound.