Comparing Nutrients in 5 ounces Red Sweet Peppers VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 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	6.57% 8.55g	25.3% 33g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	10.7% 7.73g	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	4.4% 3.2g	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	% 2.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	24.7% 223μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.67% 1.4mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.61μg	9.3% 2.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	3.9% 15.6μg	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	201% 181mg	8.2% 7.37mg	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	15% 2.24mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	43.8% 0.39mg	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	7.6% 0.61mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	61% 1.4mg	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	5.26% 37mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	7.1% 106mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Sweet Peppers vs Canned Mashed Sweet Potato:

• Raw Red Sweet Peppers have 2 times more Vitamin B1, 1.2 times more Vitamin B6, 4.2 times more Vitamin B9, 24.6 times more Vitamin C, 1.4 times more Vitamin E and 2 times more Vitamin K than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 2.8 times more Vitamin A, 1.6 times more Vitamin B5 and 4.6 times more Vitamin B7 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Canned Mashed Sweet Potato have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Red Sweet Peppers as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Sweet Peppers vs Canned Mashed Sweet Potato:

• Raw Red Sweet Peppers have 1.2 times more Water than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 4.3 times more Calcium, 16.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 8.8 times more Manganese, 2 times more Phosphorus, 8 times more Selenium and 18.8 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Canned Mashed Sweet Potato have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Sweet Peppers have 4.3 times more Omega 3 and 1.2 times more Fiber than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 3.9 times more Energy, 3.8 times more Carbohydrate, 1.3 times more Sugars and 2 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers as well as Canned Mashed Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.