Comparing Nutrients in 1 pound Dried Red Sweet Peppers VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Dried Red Sweet Peppers	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	49% 1424kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	39% 6.63g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	69.7% 91g	130g per day for Men 19-50 years
Sugars	255% 185g	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	254% 97g	NA	38g per day for Men 19-50 years
Protein	145% 81g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	1947% 17522μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	454% 5.44mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	776% 10mg	73% 0.95mg	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	260% 1039μg	13.6% 54.4μg	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	9576% 8618mg	0% 0mg	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	121% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	432% 518μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	60.8% 608mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	700% 6.3mg	65% 0.59mg	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	590% 47mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	56% 1.3mg	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	212% 1483mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	423% 14379mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	58.4% 875mg	75% 1125mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Red Sweet Peppers VS Steamed Hawaii Mountain Yam with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Red Sweet Peppers versus 1 lb of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Red Sweet Peppers vs Steamed Hawaii Mountain Yam with Salt:

• 1 pound of Dried Red Sweet Peppers has more Vitamin A, 14 times more Vitamin B1, 85.7 times more Vitamin B2, 56.9 times more Vitamin B3, 10.6 times more Vitamin B6, 19.1 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Dried Red Sweet Peppers and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Freeze-dried Red Sweet Peppers as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Red Sweet Peppers vs Steamed Hawaii Mountain Yam with Salt:

• 1 pound of Dried Red Sweet Peppers has 16.8 times more Calcium, 10.8 times more Copper, 24.2 times more Iron, 18.8 times more Magnesium, 6.7 times more Manganese, 8.2 times more Phosphorus, 6.4 times more Potassium, 4.1 times more Selenium and 7.5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• While 1 lb of Steamed Hawaii Mountain Yam with Salt contains 1.3 times more Sodium and 38.6 times more Water than Freeze-dried Red Sweet Peppers.
• 1 pound of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Red Sweet Peppers has 3.8 times more Energy, 37.5 times more Fat, 24.2 times more Omega 3, 48.7 times more Omega 6, 3.4 times more Carbohydrate and 10.3 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• 1 pound of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6