Comparing Nutrients in 7 ounces Sauteed Green Sweet Peppers VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Potatoes	10%	1%	89%

Macro Nutrients

	Sauteed Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Energy	7.94% 230kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.44% 8.37g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	2.24% 1.63g	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	2.96% 2.14g	0.71% 0.52g	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	% 2.16g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.34g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	45.5% 0.59mg	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	0.99% 3.97μg	7.44% 29.8μg	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	390% 351mg	43.4% 39mg	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	18.5% 2.78mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	24.3% 0.22mg	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	7.44% 0.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	13.2% 0.3mg	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	4.25% 29.8mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.43% 164g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Green Sweet Peppers VS Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Sauteed Green Sweet Peppers versus 7 oz of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sauteed Green Sweet Peppers vs Potatoes:

• 7 ounces of Sauteed Green Sweet Peppers have 1.5 times more Vitamin B2, 9 times more Vitamin C, 140 times more Vitamin E and 10.7 times more Vitamin K than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• 7 ounces of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Sauteed Green Sweet Peppers as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sauteed Green Sweet Peppers vs Potatoes:

• 7 oz of Raw Whole Potatoes contain 6.5 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium and 5 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Copper, Magnesium and Zinc
• Both Sauteed Green Sweet Peppers as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sauteed Green Sweet Peppers have 1.5 times more Energy, 131.7 times more Fat, 63.6 times more Saturated Fat, 77 times more Omega 3, 160.3 times more Omega 6 and 2.6 times more Sugars than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 4.1 times more Carbohydrate and 2.6 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein
• 7 ounces of Potatoes provide inadequate amounts of Omega 3 and Omega 6