Comparing Nutrients in 5 ounces Potatoes VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.76% 109kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	7.04% 2.25g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	4.6% 6g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	4.24% 3.08g	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	0.51% 0.37g	2.1% 1.53g	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	% 0.44g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	5.16% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	21.4% 0.28mg	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	5.3% 21.3μg	0.71% 2.83μg	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	31% 28mg	279% 251mg	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	0.094% 0.014mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	2.68% 0.024mg	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	14.4% 1.15mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	3.82% 0.088mg	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	11.5% 80.8mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.04% 112g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Sauteed Green Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Potatoes versus 5 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potatoes vs Sauteed Green Sweet Peppers:

• 5 ounces of Potatoes have 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 5 oz of Sauteed Green Sweet Peppers contain 1.5 times more Vitamin B2, 9 times more Vitamin C, 140 times more Vitamin E and 10.7 times more Vitamin K than Raw Whole Potatoes.
• 5 ounces of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Raw Whole Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potatoes vs Sauteed Green Sweet Peppers:

• 5 ounces of Potatoes have 6.5 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium and 5 times more Zinc than Sauteed Green Sweet Peppers.
• Both Potatoes and Sauteed Green Sweet Peppers contain similar levels of Water per five ounces.
• 5 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Copper, Magnesium and Zinc
• Both Raw Whole Potatoes as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potatoes have 4.1 times more Carbohydrate and 2.6 times more Protein than Sauteed Green Sweet Peppers.
• While 5 oz of Sauteed Green Sweet Peppers contain 1.5 times more Energy, 131.7 times more Fat, 63.6 times more Saturated Fat, 77 times more Omega 3, 160.3 times more Omega 6 and 2.6 times more Sugars than Raw Whole Potatoes.
• Both Potatoes and Sauteed Green Sweet Peppers offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein