Comparing Nutrients in 7 ounces Dried Red Sweet Peppers VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Dried Red Sweet Peppers	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	21.5% 623kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	112% 81g	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	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	111% 42.3g	NA	38g per day for Men 19-50 years
Protein	63.4% 35.5g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	852% 7666μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	32% 0.41mg	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	114% 454μg	5.95% 24μg	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	4189% 3770mg	0% 0mg	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	53% 7.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	28.4% 0.26mg	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	258% 20.6mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	164% 3.76mg	24.4% 0.56mg	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	93% 649mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	25.5% 383mg	33% 492mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Red Sweet Peppers VS Steamed Hawaii Mountain Yam with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Red Sweet Peppers versus 7 oz of Steamed Hawaii Mountain Yam with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Red Sweet Peppers vs Steamed Hawaii Mountain Yam with Salt:

• 7 ounces of Dried Red Sweet Peppers have more Vitamin A, 14 times more Vitamin B1, 85.7 times more Vitamin B2, 56.9 times more Vitamin B3, 10.6 times more Vitamin B6, 19.1 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• Both Dried Red Sweet Peppers and Steamed Hawaii Mountain Yam with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Freeze-dried Red Sweet Peppers as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Red Sweet Peppers vs Steamed Hawaii Mountain Yam with Salt:

• 7 ounces of Dried Red Sweet Peppers have 16.8 times more Calcium, 10.8 times more Copper, 24.2 times more Iron, 18.8 times more Magnesium, 6.7 times more Manganese, 8.2 times more Phosphorus, 6.4 times more Potassium, 4.1 times more Selenium and 7.5 times more Zinc than Steamed Hawaii Mountain Yam with Salt.
• While 7 oz of Steamed Hawaii Mountain Yam with Salt contain 1.3 times more Sodium and 38.6 times more Water than Freeze-dried Red Sweet Peppers.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Red Sweet Peppers have 3.8 times more Energy, 37.5 times more Fat, 24.2 times more Omega 3, 48.7 times more Omega 6, 3.4 times more Carbohydrate and 10.3 times more Protein than Steamed Hawaii Mountain Yam with Salt.
• 7 ounces of Steamed Hawaii Mountain Yam with Salt provide inadequate amounts of Omega 3 and Omega 6