Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	13.6% 395kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	137% 23.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	14.7% 19g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	13.6% 9.84g	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	1.8% 1.3g	6.76% 4.9g	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	% 1.54g	% 4.94g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15% 8.5g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	68.4% 0.89mg	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	11.3% 45.4μg	2.27% 9.07μg	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	65.5% 59mg	892% 803mg	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	0.3% 0.045mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	12.2% 0.28mg	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	28.5% 200mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Sauteed Green Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Sauteed Green Sweet Peppers:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.5 times more Vitamin B1, 2.5 times more Vitamin B3, 4.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 2.4 times more Vitamin B2, 13.6 times more Vitamin C, 140 times more Vitamin E and 9.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Sauteed Green Sweet Peppers:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 11.1 times more Copper, 2.8 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium and 5 times more Zinc than Sauteed Green Sweet Peppers.
• Both Boiled Potato Flesh, Cooked In Skin and Sauteed Green Sweet Peppers contain similar levels of Iron and Water per one pound.
• 1 pound of Sauteed Green Sweet Peppers lack sufficient amounts of Copper, Magnesium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 4.8 times more Carbohydrate and 2.4 times more Protein than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 1.3 times more Energy, 118.5 times more Fat, 61.2 times more Saturated Fat, 77 times more Omega 3, 160.3 times more Omega 6 and 2.4 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sauteed Green Sweet Peppers offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Sauteed Green Sweet Peppers provide inadequate amounts of Protein