Comparing Nutrients in 300 calories Boiled Red Sweet Peppers VS Taro

Weight per 300 calories

• Boiled Red Sweet Peppers: 1071g
• Taro: 268g

Raw Taro has 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 Taro?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Taro	5%	2%	93%

Macro Nutrients

	Boiled Red Sweet Peppers	Taro	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	0.91% 0.16g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	65% 47g	1.48% 1.07g	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	29% 11g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Taro	Recommended Dietary Allowance
Vitamin A	175% 1575μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.7% 0.63mg	21.2% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	14.7% 59μg	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	13.4% 12mg	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	42.5% 6.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.5% 54.6μg	2.23% 2.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Taro	Recommended Dietary Allowance
Calcium	9.64% 96mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	51% 0.46mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21% 88.4mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	44.6% 1.03mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	52.3% 1779mg	46.6% 1583mg	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	1.96% 29.5mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	26.6% 984g	5.1% 189g	3700g per day for Men 19-50 years

Boiled Red Sweet Peppers VS Taro Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Red Sweet Peppers have 147 times more Vitamin A, 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B6, 2.9 times more Vitamin B9, 152 times more Vitamin C, 2.8 times more Vitamin E and 20.4 times more Vitamin K than Taro.
• Both Boiled Red Sweet Peppers and Taro provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Red Sweet Peppers as well as Raw Taro have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Red Sweet Peppers have 1.5 times more Copper, 3.3 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2.1 times more Zinc and 5.2 times more Water than Taro.
• Both Boiled Red Sweet Peppers and Taro contain similar levels of Calcium, Phosphorus and Potassium per 300 calories.
• 300 calories of Taro lack sufficient amounts of Zinc
• Both Boiled and Drained Red Sweet Peppers as well as Raw Taro lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Sweet Peppers have 1.6 times more Omega 3, 6.6 times more Omega 6, 43.9 times more Sugars and 2.5 times more Protein than Taro.
• Both Boiled Red Sweet Peppers and Taro offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Taro provide inadequate amounts of Omega 3 and Omega 6