Comparing Nutrients in 100 grams Potatoes VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	2.66% 77kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	12.2% 12g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	3.25% 4.2g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	3% 2.17g	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	0.36% 0.26g	1.5% 1.08g	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	% 0.31g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.66% 2.05g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15% 0.2mg	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	3.75% 15μg	0.5% 2μg	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	22% 19.7mg	197% 177mg	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	0.067% 0.01mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	1.9% 0.017mg	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	10% 0.81mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	2.7% 0.062mg	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	8.14% 57mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	2.23% 82.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Sauteed Green Sweet Peppers per 100 g

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

Lets compare vitamin content per 100 grams of Potatoes vs Sauteed Green Sweet Peppers:

• 100 grams of Potatoes have 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 100 g of Sauteed Green Sweet Peppers contain 1.5 times more Vitamin B2, 9 times more Vitamin C, 140 times more Vitamin E and 10.7 times more Vitamin K than Raw Whole Potatoes.
• 100 grams of Potatoes have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Raw Whole Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potatoes vs Sauteed Green Sweet Peppers:

• 100 grams of Potatoes have 6.5 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium and 5 times more Zinc than Sauteed Green Sweet Peppers.
• Both Potatoes and Sauteed Green Sweet Peppers contain similar levels of Water per 100 grams.
• 100 grams of Sauteed Green Sweet Peppers lack sufficient amounts of Copper, Magnesium and Zinc
• Both Raw Whole Potatoes as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potatoes have 4.1 times more Carbohydrate and 2.6 times more Protein than Sauteed Green Sweet Peppers.
• While 100 g of Sauteed Green Sweet Peppers contain 1.5 times more Energy, 131.7 times more Fat, 63.6 times more Saturated Fat, 77 times more Omega 3, 160.3 times more Omega 6 and 2.6 times more Sugars than Raw Whole Potatoes.
• Both Potatoes and Sauteed Green Sweet Peppers offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Sauteed Green Sweet Peppers provide inadequate amounts of Protein