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

Macros Ratio

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

Macro Nutrients

	Potato Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	9.07% 263kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	13.6% 17.7g	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	30% 11.3g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	37.7% 0.49mg	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	19.3% 77μg	11.3% 45.4μg	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	57.5% 51.7mg	208% 187mg	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

	Potato Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	22% 0.2mg	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	184% 14.7mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	19% 0.44mg	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	24.6% 172mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Chopped Frozen Green Sweet Peppers per 1 lb

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

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

• 1 pound of Potato Skin has 1.2 times more Vitamin B2, 13.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 1 lb of Boiled Chopped Frozen Green Sweet Peppers contains 2.4 times more Vitamin B1 and 3.6 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 3.8 times more Calcium, 9.6 times more Copper, 6.2 times more Iron, 3.3 times more Magnesium, 6.2 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Potassium and 7 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• Both Potato Skin and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 3.2 times more Energy, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.7 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• 1 pound of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in one pound.