Comparing Nutrients in 300 calories Red Sweet Peppers VS Boiled Sweet Potato no Skin

Weight per 300 calories

• Red Sweet Peppers: 1154g
• Boiled Sweet Potato no Skin: 395g

Boiled Sweet Potato without Skin has 2.9 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 Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	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	53.5% 69.6g	54% 70g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	36% 26g	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	% 22.4g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.64g	g per day for Men 19-50 years
Fiber	63.8% 24.2g	26% 9.87g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	201% 1812μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.4% 4.93μg	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 531μg	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	1637% 1473mg	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	122% 18.2mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.5μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	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	62% 4.96mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	43% 300mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	71.6% 2435mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	8.55% 316g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have 2.8 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5, 5.2 times more Vitamin B6, 22.4 times more Vitamin B9, 29.2 times more Vitamin C, 4.9 times more Vitamin E and 6.8 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.7 times more Vitamin A than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled Sweet Potato without Skin have similar amounts of Vitamin B7 per 300 kcal.
• Both Raw Red Sweet Peppers 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 Red Sweet Peppers vs Boiled Sweet Potato no Skin:

• Raw Red Sweet Peppers have 1.7 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium, 3.7 times more Zinc and 3.4 times more Water than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.3 times more Calcium, 1.9 times more Copper and 2.3 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sweet Peppers have 6.3 times more Fat, more Omega 3, 4.8 times more Omega 6, 2.1 times more Sugars, 15.4 times more Fructose, 2.5 times more Fiber and 2.1 times more Protein than Boiled Sweet Potato without Skin.
• Both Raw Red Sweet Peppers and Boiled Sweet Potato without Skin have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Red Sweet Peppers as well as Boiled Sweet Potato without Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.