Comparing Nutrients in 1 pound Red Sweet Peppers VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	4.07% 118kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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% 27.4g	73.7% 96g	130g per day for Men 19-50 years
Sugars	26.3% 19g	31.3% 22.7g	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	14% 10.3g	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	% 8.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8% 4.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	79% 712μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	24% 7.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 209μg	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	644% 579mg	133% 120mg	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	47.8% 7.17mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	70% 0.63mg	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	24.4% 1.95mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	89.7% 2.06mg	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	17% 118mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.32% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:

• Raw Red Sweet Peppers have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 4.8 times more Vitamin C, 1.6 times more Vitamin E and 2.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.5 times more Vitamin A, 1.6 times more Vitamin B5 and 3.7 times more Vitamin B7 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:

• Raw Red Sweet Peppers have 1.4 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.1 times more Calcium, 8.2 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 13.3 times more Sodium than Raw Red Sweet Peppers.

Comparison of macro-nutrients per 1 pound:

• Raw Red Sweet Peppers have 4.3 times more Omega 3 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.5 times more Energy, 3.5 times more Carbohydrate and 1.7 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Canned Sweet Potato, Vacuum Pack have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Red Sweet Peppers as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.