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

Weight per 500 calories

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

Boiled Sweet Potato no Skin has 4.8 times more energy per 100g than Cooked Frozen Chopped Green Sweet Peppers with Salt. It has average energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers, drained with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Sweet Potato no Skin	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	79.6% 103g	130g per day for Men 19-50 years
Sugars	52% 37.8g	NA	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	3.9% 2.83g	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	% 3.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	74% 28g	38g per day for Men 19-50 years
Protein	16% 9g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	575% 5178μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	211% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	78% 313μg	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	94% 84.2mg	1431% 1288mg	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	41.2% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	17.8% 178mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	153% 1.38mg	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	59.2% 4.74mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	132% 3.03mg	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	30% 211mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	500% 7500mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.2% 1.56mg	11mg per day for Men 19-50 years
Water	14.2% 527g	80% 2959g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 kcal of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 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 without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Frozen Chopped Green Sweet Peppers with Salt 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 kcal of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain more Omega 3, 7 times more Omega 6, 1.7 times more Fiber and 3.3 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Frozen Chopped Green Sweet Peppers with Salt 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