Comparing Nutrients in 7 ounces Potato Skin VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Potato Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.97% 115kcal	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	19% 24.7g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Potato 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	3.47% 0.042mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	9.7% 0.087mg	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	80.4% 6.43mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	10.8% 75.4mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	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	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Chopped Frozen Green Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato 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 Potato Skin vs Cooked Chopped Frozen Green Sweet Peppers:

• 7 ounces of Potato Skin have 1.2 times more Vitamin B2, 13.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 7 oz of Boiled Chopped Frozen Green Sweet Peppers contain 2.4 times more Vitamin B1 and 3.6 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Raw Potato Skin 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 Potato Skin vs Cooked Chopped Frozen Green Sweet Peppers:

• 7 ounces of Potato Skin have 3.8 times more Calcium, 9.6 times more Copper, 6.2 times more Iron, 3.3 times more Magnesium, 6.2 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Potassium and 7 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• Both Potato 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 Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Boiled Chopped Frozen Green Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.2 times more Energy, 3.2 times more Carbohydrate, 2.8 times more Fiber and 2.7 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 Raw Potato Skin as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.