Comparing Nutrients in 500 calories Boiled Green Sweet Peppers with Salt VS Boiled Sweet Potato no Skin

Weight per 500 calories

• Boiled Green Sweet Peppers with Salt: 1923g
• Boiled Sweet Potato no Skin: 658g

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers with Salt	12%	6%	82%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Boiled Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	89.7% 117g	130g per day for Men 19-50 years
Sugars	84.6% 61.3g	52% 37.8g	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	3.9% 2.83g	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	% 3.55g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 9.4g	g per day for Men 19-50 years
Fiber	60.7% 23g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	49% 442μg	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.13mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.3% 9.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 308μg	9.87% 39.5μg	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	94% 84.2mg	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	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	17.3% 173mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	68.7% 0.62mg	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	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	76% 1.75mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	94% 3192mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	305% 4577mg	12% 178mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	47.7% 1767g	14.2% 527g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Sweet Peppers with Salt vs Boiled Sweet Potato no Skin:

• Boiled and Drained Green Sweet Peppers with Salt have 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B6, 7.8 times more Vitamin B9, 17 times more Vitamin C, 1.6 times more Vitamin E and 13.6 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 11.7 times more Vitamin A and 2.5 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 Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin:

• Boiled and Drained Green Sweet Peppers with Salt have 2 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 4.4 times more Selenium, 25.8 times more Sodium, 1.8 times more Zinc and 3.4 times more Water than Boiled Sweet Potato without Skin.
• Both Boiled and Drained Green Sweet Peppers with Salt and Boiled Sweet Potato without Skin have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Green Sweet Peppers with Salt have more Omega 3, 4.6 times more Omega 6, 1.6 times more Sugars, 10.2 times more Fructose, 1.4 times more Fiber and 2 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled and Drained Green Sweet Peppers with Salt and Boiled Sweet Potato without Skin have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.