Comparing Nutrients in 1 pound Boiled Red Sweet Peppers with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers with Salt	12%	6%	82%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Red Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	4.07% 118kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	21.3% 27.7g	81% 105g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	14.3% 5.44g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	74% 667μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	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	18% 72.6μg	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	862% 776mg	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	50% 7.5mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	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	26% 2.1mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	11.7% 81.6mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.3% 417g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Sweet Peppers with Salt VS Canned Mashed Sweet Potato per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red 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 Boiled Red Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 1 pound of Boiled Red Sweet Peppers with Salt has 2.2 times more Vitamin B1, 1.5 times more Vitamin B9, 32.9 times more Vitamin C, 1.5 times more Vitamin E and 2.1 times more Vitamin K than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 3 times more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3 and 6.5 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Red Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Red Sweet Peppers 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 Boiled Red Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 1 pound of Boiled Red Sweet Peppers with Salt has 3.2 times more Sodium and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 3.3 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 8.6 times more Manganese, 2.9 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Red Sweet Peppers with Salt.
• 1 pound of Boiled Red Sweet Peppers with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Red Sweet Peppers 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 3.9 times more Energy, 3.8 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Canned Mashed Sweet Potato offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Red Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in one pound.