Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Cooked Frozen Chopped Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Boiled Sweet Potato no Skin	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	NA	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	124% 1116μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	3.54% 14μg	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	20% 18mg	65% 58.4mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	6.93% 0.062mg	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	12.8% 1.02mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	5.98% 0.14mg	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	6.48% 45.4mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Cooked Frozen Chopped Green Sweet Peppers with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Cooked Frozen Chopped Green Sweet Peppers with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sweet Potato no Skin vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• 5 ounces of Boiled Sweet Potato no Skin have 1.5 times more Vitamin B2, 25.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 5 oz of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 2 times more Vitamin B3, 1.7 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Frozen Chopped Green Sweet Peppers with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled Sweet Potato without Skin as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• 5 ounces of Boiled Sweet Potato no Skin have 3.4 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus and 3.2 times more Potassium than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 5 oz of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 8.9 times more Sodium than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Frozen Chopped Green Sweet Peppers with Salt contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled Sweet Potato without Skin as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sweet Potato no Skin have 4.8 times more Energy, 5.4 times more Carbohydrate, 2.8 times more Fiber and 1.4 times more Protein than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• 5 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Sweet Potato without Skin as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.