Comparing Nutrients in 1 pound Frozen Chopped Green Sweet Peppers VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Potato Skin	Recommended Dietary Allowance
Energy	3.13% 91kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	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	19% 7.26g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Potato Skin	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	83.4% 1.1mg	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	16% 63.5μg	19.3% 77μg	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	296% 266mg	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Potato Skin	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	213% 1.9mg	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	35% 2.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	119% 2.73mg	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	11% 77mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.5% 426g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Green Sweet Peppers vs Potato Skin:

• Frozen Chopped Green Sweet Peppers, Unprepared have more Vitamin A, 3.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.1 times more Vitamin C than Raw Potato Skin.
• While Raw Potato Skin contains 10.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Potato Skin have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Green Sweet Peppers vs Potato Skin:

• Raw Potato Skin contains 3.3 times more Calcium, 8 times more Copper, 5.2 times more Iron, 2.9 times more Magnesium, 5.1 times more Manganese, 2.2 times more Phosphorus, 4.5 times more Potassium and 5.8 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Raw Potato Skin have similar amounts of Water per 1 lb.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Potato Skin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Potato Skin contains 2.9 times more Energy, 2.8 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Raw Potato Skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.