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Comparing Nutrients in 300 calories Red Sweet PeppersVS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

Red Sweet Peppers
1154g
Canned Sweet Potato, Vacuum Pack
330g

Canned Sweet Potato, Vacuum Pack has 3.5 times more energy per unit of mass than Raw Red Sweet Peppers, which is average in comparison to other foods. Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Red Sweet Peppers or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

Protein Fat Carbs

Red Sweet Peppers
13%
9%
78%
Canned Sweet Potato, Vacuum Pack
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.57%3.46g
Fat
0.68%0.66g
3.46 gvs0.66 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
2.13%0.68g
Saturated Fat
0.42%0.14g
0.68 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
40.4%0.65g
Omega 3
2.68%0.043g
0.65 gvs0.043 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.8%1.15g
Omega 6
1.38%0.23g
1.15 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.5%69.6g
Carbohydrate
53.6%69.6g
69.6 gvs69.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
67%48.5g
Sugars
22.7%16.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
48.5 gvs16.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
36%26g
Fructose
NA
≤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]
26 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%22.4g
Glucose
NA
22.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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63.8%24.2g
Fiber
15.6%5.93g
24.2 gvs5.93 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.4%11.4g
Protein
9.7%5.44g
11.4 gvs5.44 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

201%1812μg
Vitamin A
146%1315μg
RAE, retinol activity equivalents
1812 μgvs1315 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
52%0.62mg
Vitamin B1
10%0.12mg
Thiamine
0.62 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.4%0.98mg
Vitamin B2
14.5%0.19mg
Riboflavin
0.98 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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70.6%11.3mg
Vitamin B3
15.3%2.44mg
Niacin, nicotinic acid, niacinamide
11.3 mgvs2.44 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
73%3.66mg
Vitamin B5
34.5%1.72mg
Pantothenic acid
3.66 mgvs1.72 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
258%3.36mg
Vitamin B6
48%0.63mg
Pyridoxine
3.36 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.4%4.93μg
Vitamin B7
17.5%5.24μg
Biotin
4.93 μgvs5.24 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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133%531μg
Vitamin B9
14%56μg
Folates and Folic Acid
531 μgvs56 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
1637%1473mg
Vitamin C
97%87mg
Ascorbic acid
1473 mgvs87 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
122%18.2mg
Vitamin E
22%3.3mg
Tocopherols and Tocotrienols
18.2 mgvs3.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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47%56.5μg
Vitamin K
6.04%7.25μg
Phytomenadione or phylloquinone
56.5 μgvs7.25 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.08%80.8mg
Calcium
7.25%72.5mg
80.8 mgvs72.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
21.8%0.2mg
Copper
51%0.46mg
0.2 mgvs0.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
62%4.96mg
Iron
36.7%2.93mg
4.96 mgvs2.93 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%138mg
Magnesium
17.3%72.5mg
138 mgvs72.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56%1.3mg
Manganese
65.2%1.5mg
1.3 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
43%300mg
Phosphorus
23%162mg
300 mgvs162 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
71.6%2435mg
Potassium
30.3%1029mg
2435 mgvs1029 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.1%1.15μg
Selenium
4.2%2.3μg
1.15 μgvs2.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.08%46mg
Sodium
11.6%175mg
46 mgvs175 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
26.2%2.9mg
Zinc
5.4%0.59mg
2.9 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
28.8%1064g
Water
6.77%251g
1064 gvs251 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:
Comparing minerals per 300 calories for Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: