Comparing Nutrients in 5 ounces Cooked Frozen Chopped Green Sweet Peppers with Salt VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.67g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.53mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.65% 0.033mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	9.92% 39.7μg	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	65% 58.4mg	15% 13.6mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	18.6% 0.17mg	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	9.2% 0.74mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	13.5% 0.31mg	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	2.63% 18.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Salted Baked Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Chopped Green Sweet Peppers with Salt versus 5 oz of Salted Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt vs Salted Baked Potatoes:

• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 4.3 times more Vitamin C than Salted Baked Potatoes.
• While 5 oz of Whole Baked Potatoes with Salt contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 16.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Chopped Green Sweet Peppers with Salt vs Salted Baked Potatoes:

• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 24 times more Sodium and 1.3 times more Water than Salted Baked Potatoes.
• While 5 oz of Whole Baked Potatoes with Salt contain 2.7 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 7.4 times more Potassium and 7.2 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole Baked Potatoes with Salt contain 5.8 times more Energy, 6.4 times more Carbohydrate, 2.4 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.