Comparing Nutrients in 100 grams Cooked Chopped Frozen Green Sweet Peppers VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	NA	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.76% 1.1mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	23% 0.3mg	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	2.5% 10μg	3.75% 15μg	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	45.8% 41.2mg	22% 19.7mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Potatoes	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	12.2% 0.11mg	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	6.5% 0.52mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	6.65% 0.15mg	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	1.86% 13mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	2.1% 72mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Green Sweet Peppers VS Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Green Sweet Peppers versus 100 g of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Green Sweet Peppers vs Potatoes:

• 100 grams of Cooked Chopped Frozen Green Sweet Peppers have 2.1 times more Vitamin C than Potatoes.
• While 100 g of Raw Whole Potatoes contain 1.6 times more Vitamin B1, 12.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Potatoes provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Green Sweet Peppers vs Potatoes:

• 100 g of Raw Whole Potatoes contain 2.5 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 5.9 times more Potassium and 6 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Chopped Frozen Green Sweet Peppers and Potatoes contain similar levels of Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Whole Potatoes contain 4.3 times more Energy, 4.5 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• 100 grams of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.