Comparing Nutrients in 100 grams Canned Mashed Sweet Potato VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Canned Mashed Sweet Potato	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	3.5% 101kcal	0.9% 26kcal	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	0.13% 0.041g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	4.4% 3.2g	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	2.07% 1.5g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	4% 16μg	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	5.78% 5.2mg	82.7% 74.4mg	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	7.27% 1.1mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	7.22% 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	16.6% 1.33mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	5% 0.12mg	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	7.43% 52mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2% 74g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Boiled Green Sweet Peppers with Salt:

• Canned Mashed Sweet Potato has 18.9 times more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3, 6.5 times more Vitamin B5 and 2.2 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B9, 14.3 times more Vitamin C and 4.1 times more Vitamin K than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Boiled Green Sweet Peppers with Salt:

• Canned Mashed Sweet Potato has 3.3 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 8.6 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 3.2 times more Sodium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Mashed Sweet Potato has 3.9 times more Energy, 3.8 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Green Sweet Peppers with Salt.
• Both Canned Mashed Sweet Potato as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.