Comparing Nutrients in 7 ounces Red Sweet Peppers VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	9.2% 12g	32.2% 42g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	13.7% 9.92g	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	6.2% 4.5g	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	34.6% 312μg	88% 792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.4% 0.58mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.82% 0.85μg	10.5% 3.16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	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	282% 253mg	58.2% 52.4mg	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	21% 3.14mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.72μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	30.6% 0.28mg	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	10.7% 0.85mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	39.3% 0.9mg	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	7.37% 51.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.08% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:

• Raw Red Sweet Peppers have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 4.8 times more Vitamin C, 1.6 times more Vitamin E and 2.2 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.5 times more Vitamin A, 1.6 times more Vitamin B5 and 3.7 times more Vitamin B7 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:

• Raw Red Sweet Peppers have 1.4 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.1 times more Calcium, 8.2 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 13.3 times more Sodium than Raw Red Sweet Peppers.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Sweet Peppers have 4.3 times more Omega 3 than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 3.5 times more Energy, 3.5 times more Carbohydrate and 1.7 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Canned Sweet Potato, Vacuum Pack have similar amounts of Sugars and Fiber per 7 oz.
• Both Raw Red Sweet Peppers as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.