Comparing Nutrients in 7 ounces Cooked Frozen Chopped Green Sweet Peppers with Salt VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.25% 0.081g	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	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.05% 6.57g	32.2% 42g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.92g	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	4.7% 1.8g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	NA	88% 792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	8.43% 33.7μg	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	91% 81.8mg	58.2% 52.4mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Green Sweet Peppers with Salt	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	30.6% 0.28mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	39.3% 0.9mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Green Sweet Peppers with Salt VS Canned Sweet Potato, Vacuum Pack 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 Canned Sweet Potato, Vacuum Pack 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 Canned Sweet Potato, Vacuum Pack:

• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain 1.8 times more Vitamin B2, 22.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 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 Canned Sweet Potato, Vacuum Pack 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 Canned Sweet Potato, Vacuum Pack:

• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have 4.5 times more Sodium and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain 2.8 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 3.8 times more Phosphorus and 4.3 times more Potassium 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 Calcium, Magnesium and Phosphorus
• Both Boiled Chopped Frozen Green Sweet Peppers, drained with Salt as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Sweet Potato, Vacuum Pack contain 5.7 times more Energy, 6.4 times more Carbohydrate, 2 times more Fiber and 1.7 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 Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.