Comparing Nutrients in 100 grams Boiled Red Sweet Peppers VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Boiled Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	0.97% 28kcal	3.14% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	16.2% 21g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	6.9% 5g	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	3.16% 1.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.64% 0.92g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	44.3% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.58% 0.079mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.3% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	4.25% 17μg	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	190% 171mg	29.3% 26.4mg	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	11% 1.65mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.22% 0.065mg	15.4% 0.14mg	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	5.75% 0.46mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	19.8% 0.46mg	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	2.57% 18mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Red Sweet Peppers have 1.6 times more Vitamin B1, 1.2 times more Vitamin B6, 6.5 times more Vitamin C, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.7 times more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.6 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers.
• Both Boiled and Drained Red Sweet Peppers and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B9 per 100 g.
• Both Boiled and Drained Red Sweet Peppers as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Red Sweet Peppers vs Canned Sweet Potato, Vacuum Pack:

• Boiled and Drained Red Sweet Peppers have 1.2 times more Water than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 2.4 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium, 26.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Red Sweet Peppers.

Comparison of macro-nutrients per 100 grams:

• Canned Sweet Potato, Vacuum Pack contains 3.3 times more Energy, 3.2 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Boiled and Drained Red Sweet Peppers.
• Both Boiled and Drained Red Sweet Peppers and Canned Sweet Potato, Vacuum Pack have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Red Sweet Peppers as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.