Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	16.5% 0.21mg	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	4.96% 20μg	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	28.7% 25.8mg	91% 81.8mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	8.37% 0.19mg	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	12.5% 87.3mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.13% 153g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cooked Chopped Frozen Green Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Cooked Chopped Frozen Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Cooked Chopped Frozen Green Sweet Peppers:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 22.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Cooked Chopped Frozen Green Sweet Peppers.
• While 7 oz of Boiled Chopped Frozen Green Sweet Peppers contain 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 7 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Cooked Chopped Frozen Green Sweet Peppers:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 4.3 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 3.4 times more Phosphorus, 5.3 times more Potassium and 6 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• While 7 oz of Boiled Chopped Frozen Green Sweet Peppers contain 1.7 times more Iron than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Chopped Frozen Green Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 4.8 times more Energy, 5.2 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• 7 ounces of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.