Comparing Nutrients in 5 ounces Baked Sweet Potato VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	6.57% 8.55g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	8.2% 5.95g	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	0.98% 0.71g	4.4% 3.2g	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	% 0.81g	% 2.75g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	151% 1362μg	24.7% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.67% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	2% 0.61μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	16.3% 65.2μg	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% 27.8mg	201% 181mg	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	6.7% 1mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.4% 54mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	12.2% 0.98mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	6.9% 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	11% 76.5mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.53% 131g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 6.1 times more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.6 times more Vitamin B7 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 7.7 times more Vitamin B9, 6.5 times more Vitamin C, 2.2 times more Vitamin E and 2.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Red Sweet Peppers have similar amounts of Vitamin B6 per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sweet Potato Baked in skin, flesh only has 5.4 times more Calcium, 9.5 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 9 times more Sodium and 1.3 times more Zinc than Raw Red Sweet Peppers.
• Both Sweet Potato Baked in skin, flesh only and Raw Red Sweet Peppers have similar amounts of Water per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweet Potato Baked in skin, flesh only has 3.5 times more Energy, 3.4 times more Carbohydrate, 1.5 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 9.3 times more Omega 3 and 4.5 times more Fructose than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.