Comparing Nutrients in 5 ounces Boiled Green Sweet Peppers with Salt VS 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	1.27% 37kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.51% 0.086g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.24% 4.52g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 2.03g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	3.47% 1.94g	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	3.62% 32.6μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.67% 22.7μg	2.13% 8.5μg	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	117% 105mg	20% 18mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.5% 2.98μg	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	1.28% 12.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	15% 0.13mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	16.4% 0.38mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.07% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Sweet Peppers with Salt vs Boiled Sweet Potato no Skin:

• Boiled and Drained Green Sweet Peppers with Salt have 1.4 times more Vitamin B6, 2.7 times more Vitamin B9, 5.8 times more Vitamin C and 4.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 34.2 times more Vitamin A, 1.6 times more Vitamin B2, 7.4 times more Vitamin B5 and 1.9 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• Both Boiled and Drained Green Sweet Peppers with Salt and Boiled Sweet Potato without Skin have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Boiled Green Sweet Peppers with Salt vs Boiled Sweet Potato no Skin:

• Boiled and Drained Green Sweet Peppers with Salt have 8.8 times more Sodium than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• Both Boiled and Drained Green Sweet Peppers with Salt and Boiled Sweet Potato without Skin have similar amounts of Water per 5 oz.
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Boiled Sweet Potato without Skin have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Sweet Peppers with Salt have 3.5 times more Fructose than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.9 times more Energy, 2.9 times more Carbohydrate, 1.8 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein 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 Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.