Comparing Nutrients in 300 calories Boiled Green Sweet Peppers with Salt VS Boiled Sweet Potato no Skin

Weight per 300 calories

• Boiled Green Sweet Peppers with Salt: 1154g
• Boiled Sweet Potato no Skin: 395g

Boiled Sweet Potato without Skin has 2.9 times more energy per unit of mass than Boiled and Drained Green Sweet Peppers with Salt, which is average in comparison to other foods. Boiled Green Sweet Peppers with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Sweet Peppers with Salt or Boiled Sweet Potato no Skin?

Macros Ratio

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

Macro Nutrients

	Boiled Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.38% 2.3g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.33g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	54% 70g	130g per day for Men 19-50 years
Sugars	50.8% 37g	31.3% 22.7g	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	24% 17.3g	2.34% 1.7g	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	% 18g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 1.73g	% 5.64g	g per day for Men 19-50 years
Fiber	36.4% 14g	26% 9.87g	38g per day for Men 19-50 years
Protein	19% 10.6g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	29.5% 265μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 185μg	5.92% 23.7μg	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	954% 858mg	56% 50.5mg	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	38.5% 5.77mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	10.4% 104mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	41.2% 0.37mg	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	66.3% 5.3mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	57.7% 1.33mg	45.7% 1.05mg	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	29.7% 208mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	56.3% 1915mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	183% 2746mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	28.6% 1060g	8.55% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Sweet Peppers with Salt vs Boiled Sweet Potato no Skin:

• Boiled and Drained Green Sweet Peppers with Salt have 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B6, 7.8 times more Vitamin B9, 17 times more Vitamin C, 1.6 times more Vitamin E and 13.6 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 11.7 times more Vitamin A and 2.5 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers with Salt.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Green Sweet Peppers with Salt vs Boiled Sweet Potato no Skin:

• Boiled and Drained Green Sweet Peppers with Salt have 2 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 4.4 times more Selenium, 25.8 times more Sodium, 1.8 times more Zinc and 3.4 times more Water than Boiled Sweet Potato without Skin.
• Both Boiled and Drained Green Sweet Peppers with Salt and Boiled Sweet Potato without Skin have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Sweet Peppers with Salt have more Omega 3, 4.6 times more Omega 6, 1.6 times more Sugars, 10.2 times more Fructose, 1.4 times more Fiber and 2 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled and Drained Green Sweet Peppers with Salt and Boiled Sweet Potato without Skin have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.