Comparing Nutrients in 500 calories Red Sweet Peppers VS Boiled Sweet Potato no Skin

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Boiled Sweet Potato no Skin: 658g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	89.2% 116g	89.7% 117g	130g per day for Men 19-50 years
Sugars	111% 80.8g	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	60% 43.5g	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	% 37.3g	% 3.55g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	106% 40.4g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	34% 19g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	335% 3019μg	575% 5178μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	30.3% 9.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	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	2729% 2456mg	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	203% 30.4mg	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	13.5% 135mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	103% 8.27mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	71.4% 500mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	44.5% 1513mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	12% 178mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	48% 1773g	14.2% 527g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Red Sweet Peppers 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 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Red Sweet Peppers as well as Boiled Sweet Potato without Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.