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

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled Red Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	4.94% 143kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	6.66% 8.66g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	8.6% 6.22g	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	6.34% 2.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.3% 2.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	5.67% 22.7μg	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	8.2% 7.37mg	269% 242mg	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	10.3% 1.55mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	10.2% 0.092mg	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	23.6% 1.9mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	7.1% 0.16mg	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	10.5% 73.7mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Boiled Red Sweet Peppers with Salt per 5 oz

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

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

• 5 ounces of Canned Mashed Sweet Potato have 3 times more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3 and 6.5 times more Vitamin B5 than Boiled Red Sweet Peppers with Salt.
• While 5 oz of Boiled and Drained Red Sweet Peppers with Salt contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B9, 32.9 times more Vitamin C, 1.5 times more Vitamin E and 2.1 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled Red Sweet Peppers with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Red Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Mashed Sweet Potato have 3.3 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 8.6 times more Manganese, 2.9 times more Phosphorus and 1.3 times more Potassium than Boiled Red Sweet Peppers with Salt.
• While 5 oz of Boiled and Drained Red Sweet Peppers with Salt contain 3.2 times more Sodium than Canned Mashed Sweet Potato.
• 5 ounces of Boiled Red Sweet Peppers with Salt lack sufficient amounts of Calcium
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Red Sweet Peppers with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mashed Sweet Potato have 3.9 times more Energy, 3.8 times more Carbohydrate, 1.2 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled Red Sweet Peppers with Salt.
• 5 ounces of Boiled Red Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Red Sweet Peppers with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.