Comparing Nutrients in 100 calories Baked Sweet Potato VS Red Sweet Peppers

Weight per 100 calories

• Baked Sweet Potato: 111g
• Red Sweet Peppers: 385g

Baked Sweet Potato has 3.5 times more energy per 100g than Red Sweet Peppers. It has average energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 100 calories - Baked Sweet Potato or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	18% 23g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	22.3% 16g	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	0.77% 0.56g	12% 8.7g	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	% 0.63g	% 7.46g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 0g	g per day for Men 19-50 years
Fiber	9.65% 3.67g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	4% 2.23g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	119% 1068μg	67% 604μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.06% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	23.5% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.9% 2.67μg	5.47% 1.64μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.67% 6.67μg	44.2% 177μg	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	24% 21.8mg	546% 491mg	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	5.26% 0.79mg	40.5% 6.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.26% 0.065mg	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	9.6% 0.77mg	20.7% 1.65mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	18.7% 0.43mg	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	8.57% 60mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	0.7% 0.38μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.03% 15.4mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Sweet Potato vs Red Sweet Peppers:

• Sweet Potato Baked in skin, flesh only has 1.8 times more Vitamin A and 1.6 times more Vitamin B7 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 26.5 times more Vitamin B9, 22.6 times more Vitamin C, 7.7 times more Vitamin E and 7.4 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Red Sweet Peppers have similar amounts of Vitamin B5 per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Sweet Potato vs Red Sweet Peppers:

• Sweet Potato Baked in skin, flesh only has 1.6 times more Calcium, 2.7 times more Copper, 1.3 times more Manganese and 2.6 times more Sodium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2.2 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Zinc and 4.2 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Red Sweet Peppers contain 6.9 times more Fat, 32.3 times more Omega 3, 3.8 times more Omega 6, 2.2 times more Sugars, 15.6 times more Fructose, 2.2 times more Fiber and 1.7 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Raw Red Sweet Peppers have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.