Comparing Nutrients in 7 ounces Sauteed Green Sweet Peppers VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sauteed Green Sweet Peppers	Potato Skin	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	0.16% 0.052g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	36.5% 0.47mg	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	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	390% 351mg	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Potato Skin	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	93% 0.84mg	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	80.4% 6.43mg	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	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	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	4.43% 164g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Green Sweet Peppers VS Potato Skin per 7 oz

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

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

• 7 ounces of Sauteed Green Sweet Peppers have 2 times more Vitamin B1, 1.3 times more Vitamin B2 and 15.5 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Vitamin B3, 2.7 times more Vitamin B5 and 8.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Sauteed Green Sweet Peppers as well as Raw Potato Skin 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 Potato Skin:

• 7 oz of Raw Potato Skin contain 3.8 times more Calcium, 24.9 times more Copper, 10.8 times more Iron, 2.9 times more Magnesium, 9.7 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 5.8 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Sauteed Green Sweet Peppers as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sauteed Green Sweet Peppers have 2 times more Energy, 118.5 times more Fat, 61.2 times more Saturated Fat, 77 times more Omega 3 and 160.3 times more Omega 6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.3 times more Protein than Sauteed Green Sweet Peppers.
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6