Comparing Nutrients in 7 ounces Canned Sweet Potato, Vacuum Pack VS Cooked Frozen Chopped Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Cooked Frozen Chopped Green Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	6.23% 181kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	32.2% 42g	5.05% 6.57g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	88% 792μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.16μg	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	58.2% 52.4mg	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	13.2% 2mg	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

	Canned Sweet Potato, Vacuum Pack	Cooked Frozen Chopped Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	22% 1.77mg	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	39.3% 0.9mg	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	14% 97mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.08% 151g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Cooked Frozen Chopped Green Sweet Peppers with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Sweet Potato, Vacuum Pack versus 7 oz of Cooked Frozen Chopped Green Sweet Peppers with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Sweet Potato, Vacuum Pack vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 1.8 times more Vitamin B2, 22.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 7 oz of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin C than Canned Sweet Potato, Vacuum Pack.
• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Sweet Potato, Vacuum Pack vs Cooked Frozen Chopped Green Sweet Peppers with Salt:

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 2.8 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 3.8 times more Phosphorus and 4.3 times more Potassium than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• While 7 oz of Boiled Chopped Frozen Green Sweet Peppers, drained with Salt contain 4.5 times more Sodium than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Cooked Frozen Chopped Green Sweet Peppers with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sweet Potato, Vacuum Pack have 5.7 times more Energy, 6.4 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Cooked Frozen Chopped Green Sweet Peppers with Salt.
• 7 ounces of Cooked Frozen Chopped Green Sweet Peppers with Salt provide inadequate amounts of Energy and Protein
• Both Canned Sweet Potato, Vacuum Pack as well as Boiled Chopped Frozen Green Sweet Peppers, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.