Comparing Nutrients in 1 kilogram 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	13.8% 400kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	163% 212g	130g per day for Men 19-50 years
Sugars	70.3% 51g	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	39.5% 15g	58% 22g	38g per day for Men 19-50 years
Protein	35.7% 20g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	65.6% 590μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	239% 3.1mg	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	57.5% 230μg	70% 280μg	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	2694% 2425mg	107% 96mg	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	46% 6.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	131% 1.18mg	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	150% 12mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	95% 2.2mg	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	65.7% 460mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	20.2% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.