Comparing Nutrients in 7 ounces Frozen Chopped Green Sweet Peppers VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Green Sweet Peppers	18%	8%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Chopped Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.83g	32% 42g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32.2% 0.42mg	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	6.95% 27.8μg	19% 75.4μg	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	129% 116mg	27.8% 25mg	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	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	28% 0.25mg	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	15.4% 1.23mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	16.3% 0.38mg	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	4.8% 33.7mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Green Sweet Peppers vs Baked White Potatoes:

• Frozen Chopped Green Sweet Peppers, Unprepared have 18 times more Vitamin A, 1.4 times more Vitamin B1 and 4.7 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Green Sweet Peppers vs Baked White Potatoes:

• Frozen Chopped Green Sweet Peppers, Unprepared have 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Copper, 3.4 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 6 times more Potassium and 5.8 times more Zinc than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared and Baked Whole White Potatoes have similar amounts of Calcium and Iron per 7 oz.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes contain 4.6 times more Energy, 4.7 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Frozen Chopped Green Sweet Peppers, Unprepared.
• Both Frozen Chopped Green Sweet Peppers, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.