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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Red Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	14.2% 413kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	27.5% 20g	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	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	201% 1810μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	18% 72.6μg	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	133% 120mg	862% 776mg	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	30.2% 4.54mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	32.8% 0.29mg	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	50.5% 4.04mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	22.7% 0.52mg	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	31.8% 222mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.32% 345g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Boiled Red Sweet Peppers with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Vacuum Pack versus 1 lb of Boiled Red Sweet Peppers with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Sweet Potato, Vacuum Pack has 2.7 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.6 times more Vitamin B5 than Boiled Red Sweet Peppers with Salt.
• While 1 lb of Boiled and Drained Red Sweet Peppers with Salt contains 1.6 times more Vitamin B1, 6.5 times more Vitamin C, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Red Sweet Peppers with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• 1 pound of Boiled Red Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Red Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Vacuum Pack has 2.4 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus and 1.9 times more Potassium than Boiled Red Sweet Peppers with Salt.
• While 1 lb of Boiled and Drained Red Sweet Peppers with Salt contains 4.5 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Red Sweet Peppers with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Red Sweet Peppers with Salt lack sufficient amounts of Calcium
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Red Sweet Peppers with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 3.5 times more Energy, 3.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Boiled Red Sweet Peppers with Salt.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Red Sweet Peppers with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Red Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Red Sweet Peppers with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.