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

Weight per 500 calories

• Cooked Frozen Chopped Green Sweet Peppers with Salt: 3125g
• Boiled Sweet Potato no Skin: 658g

Boiled Sweet Potato without Skin has 4.8 times more energy per unit of mass than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt, which is average in comparison to other foods. Cooked Frozen Chopped Green Sweet Peppers with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Chopped Green Sweet Peppers with Salt or Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Cooked Frozen Chopped 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	5.8% 5.63g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	79.6% 103g	89.7% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	74% 28g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	NA	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 34mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.38mg	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	78% 313μg	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	1431% 1288mg	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	NA	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	25% 250mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	203% 16.3mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	58% 406mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	500% 7500mg	12% 178mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.56mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	80% 2959g	14.2% 527g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Green Sweet Peppers With Salt VS Boiled Sweet Potato No Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Chopped Green Sweet Peppers with Salt or Boiled Sweet Potato no Skin?

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

• 500 calories of Cooked Frozen Chopped Green Sweet Peppers with Salt have 4.3 times more Vitamin B1, 3.1 times more Vitamin B2, 9.6 times more Vitamin B3, 3.1 times more Vitamin B6, 7.9 times more Vitamin B9 and 15.3 times more Vitamin C than Boiled Sweet Potato no Skin.
• While 500 kcal of Boiled Sweet Potato without Skin contain 5.3 times more Vitamin B5 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 500 calories of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Chopped Green Sweet Peppers with Salt vs Boiled Sweet Potato no Skin:

• 500 calories of Cooked Frozen Chopped Green Sweet Peppers with Salt have 1.4 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 4.8 times more Selenium, 42.2 times more Sodium and 5.6 times more Water than Boiled Sweet Potato no Skin.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Sweet Potato no Skin contain similar levels of Zinc per 500 calories.
• 500 calories of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Chopped Green Sweet Peppers with Salt have more Omega 3, 7 times more Omega 6, 1.7 times more Fiber and 3.3 times more Protein than Boiled Sweet Potato no Skin.
• Both Cooked Frozen Chopped Green Sweet Peppers with Salt and Boiled Sweet Potato no Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6