Comparing Nutrients in 14 ounces Green Hot Chili Peppers VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	64.6% 84g	130g per day for Men 19-50 years
Sugars	28% 20.2g	6.46% 4.7g	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	1.86% 1.35g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23% 8.73g	38g per day for Men 19-50 years
Protein	14% 7.94g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	26% 234μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	95% 1.23mg	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	23% 91μg	27.8% 111μg	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	1069% 962mg	42.3% 38mg	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	18.3% 2.74mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.3% 56.8μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	52% 0.47mg	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	59.5% 4.76mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	37.8% 0.87mg	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	26% 183mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	62.5% 2123mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.03% 297g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 59 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 25.3 times more Vitamin C, 17.3 times more Vitamin E and 7.2 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Vitamin B3 and 6.2 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 1.5 times more Copper than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Zinc and Water per 14 oz.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Hot Chili Peppers have 4.3 times more Sugars than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.3 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Fiber than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Protein per 14 oz.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.