Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Cooked Frozen Chopped Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Canned Mashed Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	15.8% 458kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	81% 105g	11.5% 15g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	20.3% 7.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	16% 9g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	219% 1973μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	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	26.2% 23.6mg	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	33% 4.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	75.4% 6.03mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	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	33.7% 236mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.06% 335g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Cooked Frozen Chopped Green Sweet Peppers with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• 1 pound of Canned Mashed Sweet Potato has 2.9 times more Vitamin B2, 22.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 1 lb of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contains 1.9 times more Vitamin B1 and 7.9 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Cooked Frozen Chopped Green Sweet Peppers with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• 1 pound of Canned Mashed Sweet Potato has 3.8 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 4 times more Phosphorus and 2.9 times more Potassium than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 1 lb of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contains 3.2 times more Sodium and 1.3 times more Water than Canned Mashed Sweet Potato.
• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Mashed Sweet Potato as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 6.3 times more Energy, 7 times more Carbohydrate, 1.9 times more Fiber and 2.1 times more Protein than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• 1 pound of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Canned Mashed Sweet Potato as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.