Comparing Nutrients in 14 ounces Canned Jalapeno Peppers with Liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.7% 107kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	64.4% 0.84mg	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	14% 55.6μg	37.7% 151μg	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	44% 39.7mg	55.6% 50mg	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	42.7% 51μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	56% 0.5mg	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	93% 7.46mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	32.6% 0.75mg	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	10.2% 71.4mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	442% 6632mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Jalapeno Peppers with Liquids vs Baked White Potatoes:

• Canned Jalapeno Peppers Solids and Liquids have 85 times more Vitamin A, 17.3 times more Vitamin E and 4.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Vitamin B3, 2.7 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Jalapeno Peppers with Liquids vs Baked White Potatoes:

• Canned Jalapeno Peppers Solids and Liquids have 2.3 times more Calcium, 2.9 times more Iron and 238.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus and 2.8 times more Potassium than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Baked Whole White Potatoes have similar amounts of Copper, Zinc and Water per 14 oz.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Jalapeno Peppers Solids and Liquids have 1.6 times more Omega 3, 10 times more Omega 6, 1.4 times more Sugars and 1.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Energy, 4.4 times more Carbohydrate and 2.3 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.