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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	5.05% 6.57g	32% 42g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	4.18% 1.6g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	4.96% 20μg	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	91% 81.8mg	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	14.3% 2.14mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	13% 1.03mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	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	3.7% 25.8mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	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	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.05% 150g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Red Sweet Peppers have 96 times more Vitamin A, 3.3 times more Vitamin C, 27 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 16.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled Chopped Frozen Red Sweet Peppers 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 Cooked Chopped Frozen Red Sweet Peppers vs Baked White Potatoes:

• Boiled Chopped Frozen Red Sweet Peppers have 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Copper, 3.9 times more Magnesium, 1.9 times more Manganese, 5.8 times more Phosphorus, 7.6 times more Potassium and 7 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Baked Whole White Potatoes have similar amounts of Calcium and Iron per 7 oz.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Red Sweet Peppers have 1.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.8 times more Energy, 6.4 times more Carbohydrate, 2.6 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.