Comparing Nutrients in 300 calories Boiled Red Sweet Peppers VS Canned Mashed Sweet Potato

Weight per 300 calories

• Boiled Red Sweet Peppers: 1071g
• Canned Mashed Sweet Potato: 297g

Canned Mashed Sweet Potato has 3.6 times more energy per unit of mass than Boiled and Drained Red Sweet Peppers, which is average in comparison to other foods. Boiled Red Sweet Peppers having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Sweet Peppers or Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	53% 69g	130g per day for Men 19-50 years
Sugars	65% 47g	22.3% 16g	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	34% 13g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	175% 1575μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.7% 0.63mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	8.17% 32.7μg	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	2036% 1832mg	17% 15.4mg	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	118% 17.7mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.5% 54.6μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	9.64% 96mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	92% 0.83mg	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	61.6% 4.93mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	128% 2.93mg	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	27.6% 193mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	52.3% 1779mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	26.6% 984g	5.93% 219g	3700g per day for Men 19-50 years

Boiled Red Sweet Peppers VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Sweet Peppers or Canned Mashed Sweet Potato?

Lets compare vitamin content per 300 calories of Boiled Red Sweet Peppers vs Canned Mashed Sweet Potato:

• 300 calories of Boiled Red Sweet Peppers have 1.2 times more Vitamin A, 7.9 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B6, 5.2 times more Vitamin B9, 118.6 times more Vitamin C, 5.5 times more Vitamin E and 7.7 times more Vitamin K than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 1.8 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers.
• 300 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
• Both Boiled and Drained Red Sweet Peppers as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Red Sweet Peppers vs Canned Mashed Sweet Potato:

• 300 calories of Boiled Red Sweet Peppers have 1.2 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Zinc and 4.5 times more Water than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 2.4 times more Manganese and 10.4 times more Sodium than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Canned Mashed Sweet Potato contain similar levels of Calcium and Copper per 300 calories.
• 300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Boiled and Drained Red Sweet Peppers as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Sweet Peppers have 2.8 times more Omega 3, 4.9 times more Omega 6, 2.9 times more Sugars, 2.5 times more Fiber and 1.7 times more Protein than Canned Mashed Sweet Potato.
• Both Boiled Red Sweet Peppers and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6