Comparing Nutrients in 500 calories Boiled Green Sweet Peppers with Salt VS Canned Sweet Potato, Vacuum Pack

Weight per 500 calories

• Boiled Green Sweet Peppers with Salt: 1923g
• Canned Sweet Potato, Vacuum Pack: 550g

Canned Sweet Potato, Vacuum Pack has 3.5 times more energy per unit of mass than Boiled and Drained Green Sweet Peppers with Salt, which is average in comparison to other foods. Boiled Green Sweet Peppers with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Green Sweet Peppers with Salt or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

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

Macro Nutrients

	Boiled Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	89.3% 116g	130g per day for Men 19-50 years
Sugars	84.6% 61.3g	38% 27.5g	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	39.8% 29g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	60.7% 23g	26% 9.9g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	49% 442μg	244% 2192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.13mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	57.5% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29% 8.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 308μg	23.4% 93μg	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	1590% 1431mg	161% 145mg	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	64% 9.6mg	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	17.3% 173mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	85% 0.76mg	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	111% 8.85mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	109% 2.5mg	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	49.5% 346mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	94% 3192mg	50.4% 1714mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	305% 4577mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	47.7% 1767g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Sweet Peppers with Salt vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Green Sweet Peppers with Salt have 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, 9.9 times more Vitamin C, 1.8 times more Vitamin E and 15.6 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 5 times more Vitamin A and 1.9 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers with Salt.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Green Sweet Peppers with Salt vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Green Sweet Peppers with Salt have 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 Boiled and Drained Green Sweet Peppers with Salt and Canned Sweet Potato, Vacuum Pack have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Green Sweet Peppers with Salt have 2.7 times more Omega 3, 4.7 times more Omega 6, 2.2 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Boiled and Drained Green Sweet Peppers with Salt and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.