Comparing Nutrients in 7 ounces Cooked Frozen Chopped Green Sweet Peppers with Salt VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.05% 6.57g	32.3% 42g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	47.5% 0.62mg	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	4.96% 20μg	14% 55.6μg	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	91% 81.8mg	21% 19mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	26% 0.23mg	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	13% 1.03mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	19% 0.43mg	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	3.7% 25.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Salted Baked Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Chopped Green Sweet Peppers with Salt versus 7 oz of Salted Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt vs Salted Baked Potatoes:

• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 4.3 times more Vitamin C than Salted Baked Potatoes.
• While 7 oz of Whole Baked Potatoes with Salt contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 16.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Chopped Green Sweet Peppers with Salt vs Salted Baked Potatoes:

• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 24 times more Sodium and 1.3 times more Water than Salted Baked Potatoes.
• While 7 oz of Whole Baked Potatoes with Salt contain 2.7 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 7.4 times more Potassium and 7.2 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole Baked Potatoes with Salt contain 5.8 times more Energy, 6.4 times more Carbohydrate, 2.4 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Green Sweet Peppers, drained with Salt.
• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.