Comparing Nutrients in 5 ounces Boiled Green Sweet Peppers with Salt VS 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	1.27% 37kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.66% 8.66g	23% 30g	130g per day for Men 19-50 years
Sugars	6.24% 4.52g	9.78% 7.1g	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	2.93% 2.13g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	4.18% 2.34g	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	3.62% 32.6μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	6.02% 24μg	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	117% 105mg	41.6% 37.4mg	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	4.72% 0.71mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.6% 3.1μg	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	1.28% 12.8mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	22% 0.2mg	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	8.15% 0.65mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	28% 0.64mg	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	3.64% 25.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Sweet Peppers with Salt vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Green Sweet Peppers with Salt have 1.6 times more Vitamin B1, 1.2 times more Vitamin B6, 2.8 times more Vitamin C and 4.5 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 17.3 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 6.6 times more Vitamin B5 and 2 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• Both Boiled and Drained Green Sweet Peppers with Salt and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B9 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Boiled Green Sweet Peppers with Salt vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Green Sweet Peppers with Salt have 4.5 times more Sodium and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.4 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Sweet Potato, Vacuum Pack contains 3.5 times more Energy, 3.5 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein 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 Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.