Comparing Nutrients in 300 calories Boiled Red Sweet Peppers VS Frozen Sweet Potato

Weight per 300 calories

• Boiled Red Sweet Peppers: 1071g
• Frozen Sweet Potato: 313g

Frozen Sweet Potato, Unprepared has 3.4 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 Frozen Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Boiled Red Sweet Peppers	Frozen 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	0.58% 0.56g	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	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	1.23% 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	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	65% 47g	NA	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	14% 5.3g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	175% 1575μg	180% 1619μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.7% 0.63mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.5% 4.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	16.4% 65.6μg	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	2036% 1832mg	46% 41.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.5% 54.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	9.64% 96mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	61.5% 0.55mg	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	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	90% 2.08mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	52.3% 1779mg	33.5% 1141mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	1.25% 18.8mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	26.6% 984g	6.33% 234g	3700g per day for Men 19-50 years

Boiled Red Sweet Peppers VS Frozen Sweet Potato Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Red Sweet Peppers have 3 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 4.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 44.1 times more Vitamin C than Frozen Sweet Potato.
• While 300 kcal of Frozen Sweet Potato, Unprepared contain 1.9 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Frozen Sweet Potato provide similar amounts of Vitamin A per 300 calories.
• Both Boiled and Drained Red Sweet Peppers as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Red Sweet Peppers have 1.3 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Zinc and 4.2 times more Water than Frozen Sweet Potato.
• While 300 kcal of Frozen Sweet Potato, Unprepared contain 1.7 times more Manganese than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Frozen Sweet Potato contain similar levels of Calcium per 300 calories.
• Both Boiled and Drained Red Sweet Peppers as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Sweet Peppers have 2.6 times more Omega 3, 4.9 times more Omega 6, 2.4 times more Fiber and 1.8 times more Protein than Frozen Sweet Potato.
• Both Boiled Red Sweet Peppers and Frozen Sweet Potato offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6