Comparing Nutrients in 7 ounces Frozen Sweet Potato VS Boiled Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Boiled Red Sweet Peppers	11%	6%	83%

Macro Nutrients

	Frozen Sweet Potato	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.57% 191kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	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	8.88% 3.37g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	114% 1028μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	7.94% 31.8μg	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	29.3% 26.4mg	377% 339mg	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	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	14.3% 0.13mg	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% 1.05mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	9.92% 0.23mg	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	12.8% 89.3mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4% 149g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Boiled Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Sweet Potato versus 7 oz of Boiled Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Boiled Red Sweet Peppers:

• 7 ounces of Frozen Sweet Potato have 3.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Red Sweet Peppers.
• While 7 oz of Boiled and Drained Red Sweet Peppers contain 1.3 times more Vitamin B6 and 12.9 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Boiled Red Sweet Peppers provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Sweet Potato vs Boiled Red Sweet Peppers:

• 7 ounces of Frozen Sweet Potato have 4.1 times more Calcium, 2.7 times more Copper, 2.2 times more Magnesium, 5.8 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2.6 times more Zinc than Boiled Red Sweet Peppers.
• Both Frozen Sweet Potato and Boiled Red Sweet Peppers contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Red Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Red Sweet Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Sweet Potato have 3.4 times more Energy, 3.3 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Boiled Red Sweet Peppers.
• 7 ounces of Boiled Red Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Red Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.