Comparing Nutrients in 5 ounces Boiled Red Sweet Peppers VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Red Sweet Peppers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.6% 6.22g	1.35% 0.98g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23% 208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	NA	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	5.67% 22.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	269% 242mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Sweet Peppers VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Sweet Peppers versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Sweet Peppers vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Red Sweet Peppers have 100.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Boiled Red Sweet Peppers vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Red Sweet Peppers have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.7 times more Potassium and 149 times more Sodium than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Boiled and Drained Red Sweet Peppers as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Sweet Peppers have 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.5 times more Energy, 3.9 times more Carbohydrate, 2.2 times more Fiber and 2.4 times more Protein than Boiled and Drained Red Sweet Peppers.
• 5 ounces of Boiled Red Sweet Peppers provide inadequate amounts of Energy and Protein