Comparing Nutrients in 1 kilogram Green Hot Chili Peppers VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Energy	13.8% 400kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	1.9% 0.32g	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	186% 242g	130g per day for Men 19-50 years
Sugars	70.3% 51g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	60.5% 23g	38g per day for Men 19-50 years
Protein	35.7% 20g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	65.6% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	265% 3.44mg	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	30% 120μg	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	168% 151mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	131% 4470mg	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	5.33% 80mg	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	19.5% 720g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Hot Chili Peppers vs Microwaved Potatoes:

• Raw Green Hot Chili Peppers have more Vitamin A, 2.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 16.1 times more Vitamin C than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 7.4 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Hot Chili Peppers vs Microwaved Potatoes:

• Raw Green Hot Chili Peppers have 1.6 times more Calcium and 1.2 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.9 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Iron, Magnesium, Manganese and Zinc per 1 kg.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Microwaved Potatoes contain 2.6 times more Energy, 2.6 times more Carbohydrate and 1.5 times more Fiber than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Protein per 1 kg.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.