Comparing Nutrients in 1 pound Baked Sweet Potato VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Energy	14% 408kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	21% 27.4g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	26.3% 19g	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	3.13% 2.27g	14% 10.3g	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	% 2.6g	% 8.8g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	484% 4359μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	52% 209μg	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	99% 89mg	644% 579mg	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	21.5% 3.22mg	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	17.2% 172mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	8.57% 0.077mg	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	39% 3.13mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	22% 0.51mg	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	35% 245mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.3% 344g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Sweet Potato vs Red Sweet Peppers:

• Sweet Potato Baked in skin, flesh only has 6.1 times more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.6 times more Vitamin B7 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 7.7 times more Vitamin B9, 6.5 times more Vitamin C, 2.2 times more Vitamin E and 2.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Red Sweet Peppers have similar amounts of Vitamin B6 per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Sweet Potato vs Red Sweet Peppers:

• Sweet Potato Baked in skin, flesh only has 5.4 times more Calcium, 9.5 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 9 times more Sodium and 1.3 times more Zinc than Raw Red Sweet Peppers.
• Both Sweet Potato Baked in skin, flesh only and Raw Red Sweet Peppers have similar amounts of Water per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 3.5 times more Energy, 3.4 times more Carbohydrate, 1.5 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 9.3 times more Omega 3 and 4.5 times more Fructose than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.