Comparing Nutrients in 1 pound Boiled Sweet Potato no Skin VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Boiled Sweet Potato no Skin	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	62% 80.4g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	36% 26g	20% 14.5g	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	2.7% 1.95g	9.4% 6.8g	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	% 2.45g	% 7.03g	g per day for Men 19-50 years
Sucrose	% 6.5g	% 0.68g	g per day for Men 19-50 years
Fiber	30% 11.3g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	397% 3570μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	64.5% 58mg	375% 337mg	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	28.4% 4.26mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	41% 3.27mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	20.7% 145mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.82% 363g	11.3% 417g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sweet Potato no Skin vs Boiled Green Sweet Peppers with Salt:

• Boiled Sweet Potato without Skin has 34.2 times more Vitamin A, 1.6 times more Vitamin B2, 7.4 times more Vitamin B5 and 1.9 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.4 times more Vitamin B6, 2.7 times more Vitamin B9, 5.8 times more Vitamin C and 4.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Sweet Potato no Skin vs Boiled Green Sweet Peppers with Salt:

• Boiled Sweet Potato without Skin has 3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 8.8 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Water per 1 lb.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Sweet Potato without Skin has 2.9 times more Energy, 2.9 times more Carbohydrate, 1.8 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 3.5 times more Fructose than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.