Comparing Nutrients in 300 calories Canned Sweet Potato, Vacuum Pack VS Boiled Red Sweet Peppers with Salt

Weight per 300 calories

• Canned Sweet Potato, Vacuum Pack: 330g
• Boiled Red Sweet Peppers with Salt: 1154g

Canned Sweet Potato, Vacuum Pack has 3.5 times more energy per 100g than Boiled Red Sweet Peppers with Salt. It has average energy density when compared to other foods. Boiled and Drained Red Sweet Peppers with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Sweet Potato, Vacuum Pack or Boiled Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Boiled Red Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.14g	1.05% 0.33g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	70% 50.7g	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	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	15.6% 5.93g	36.4% 14g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	146% 1315μg	188% 1696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.5% 5.24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	46% 185μg	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	97% 87mg	2192% 1973mg	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	22% 3.3mg	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.04% 7.25μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	83.3% 0.75mg	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	36.7% 2.93mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	57.7% 1.33mg	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	23% 162mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	183% 2746mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.77% 251g	28.6% 1060g	3700g per day for Men 19-50 years

Canned Sweet Potato, Vacuum Pack VS Boiled Red Sweet Peppers With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Sweet Potato, Vacuum Pack or Boiled Red Sweet Peppers with Salt?

Lets compare vitamin content per 300 calories of Canned Sweet Potato, Vacuum Pack vs Boiled Red Sweet Peppers with Salt:

• 300 calories of Canned Sweet Potato, Vacuum Pack have 1.9 times more Vitamin B5 than Boiled Red Sweet Peppers with Salt.
• While 300 kcal of Boiled and Drained Red Sweet Peppers with Salt contain 1.3 times more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.3 times more Vitamin B6, 3.3 times more Vitamin B9, 22.7 times more Vitamin C, 5.8 times more Vitamin E and 8.1 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled and Drained Red Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Sweet Potato, Vacuum Pack vs Boiled Red Sweet Peppers with Salt:

• 300 kcal of Boiled and Drained Red Sweet Peppers with Salt contain 1.4 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium, 15.7 times more Sodium, 2.3 times more Zinc and 4.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Red Sweet Peppers with Salt contain similar levels of Manganese per 300 calories.
• 300 calories of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Red Sweet Peppers with Salt contain 2.7 times more Omega 3, 4.7 times more Omega 6, 3.1 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Boiled Red Sweet Peppers with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6