Comparing Nutrients in 7 ounces Boiled Red Sweet Peppers with Salt VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers with Salt	12%	6%	82%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Boiled Red Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	9.33% 12g	35.4% 46g	130g per day for Men 19-50 years
Sugars	12% 8.7g	15% 11g	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	6.27% 2.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	5.46% 22μg	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	377% 339mg	11.5% 10.3mg	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	22% 3.27mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers with Salt	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	61.3% 0.55mg	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	11.4% 0.91mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	85.2% 1.96mg	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	5.1% 35.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.93% 182g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Sweet Peppers with Salt VS Canned Mashed Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Sweet Peppers with Salt versus 7 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 7 ounces of Boiled Red Sweet Peppers with Salt have 2.2 times more Vitamin B1, 1.5 times more Vitamin B9, 32.9 times more Vitamin C, 1.5 times more Vitamin E and 2.1 times more Vitamin K than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 3 times more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3 and 6.5 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Canned Mashed Sweet Potato provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Sweet Peppers with Salt vs Canned Mashed Sweet Potato:

• 7 ounces of Boiled Red Sweet Peppers with Salt have 3.2 times more Sodium and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 3.3 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 8.6 times more Manganese, 2.9 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Red Sweet Peppers with Salt.
• 7 ounces of Boiled Red Sweet Peppers with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Mashed Sweet Potato contain 3.9 times more Energy, 3.8 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Canned Mashed Sweet Potato offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Red Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.