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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Baked Red Potatoes	Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	12% 345kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	27% 35g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	29% 21g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	154% 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	26.8% 107μg	23% 91μg	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	55.6% 50mg	634% 570mg	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	2.1% 0.32mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	46.3% 55.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	57% 0.51mg	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	34.7% 2.78mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	32.3% 0.74mg	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	41% 286mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Red Hot Chili Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Red Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked Red Potatoes have 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Red Hot Chili Peppers.
• While 14 oz of Raw Red Hot Chili Peppers contain 48 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6, 11.4 times more Vitamin C, 8.6 times more Vitamin E and 5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Hot Chili Peppers provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Baked Red Potatoes have 1.3 times more Copper, 1.2 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Red Hot Chili Peppers.
• While 14 oz of Raw Red Hot Chili Peppers contain 1.5 times more Iron than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Hot Chili Peppers contain similar levels of Manganese and Water per 14 ounces.
• Both Baked Whole Red Potatoes as well as Raw Red Hot Chili Peppers lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 2.2 times more Energy, 2.2 times more Carbohydrate and 1.2 times more Protein than Red Hot Chili Peppers.
• While 14 oz of Raw Red Hot Chili Peppers contain 3.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Hot Chili Peppers offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Red Hot Chili Peppers provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Red Hot Chili Peppers provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.