Comparing Nutrients in 1 kilogram Sauteed Green Sweet Peppers VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sauteed Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Energy	40% 1160kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	122% 119g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	302% 51.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	162% 211g	130g per day for Men 19-50 years
Sugars	30% 21.7g	21% 15.3g	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	15% 11g	4.97% 3.6g	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	% 11g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	14% 7.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.82mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	162% 2.1mg	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	5% 20μg	95% 380μg	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	1967% 1770mg	140% 126mg	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	93% 14mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	141% 1.27mg	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	37.5% 3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	82% 1.9mg	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	21.4% 150mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.3% 827g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sauteed Green Sweet Peppers vs Baked White Potatoes:

• Sauteed Green Sweet Peppers have 14 times more Vitamin A, 14 times more Vitamin C, 35 times more Vitamin E and 7.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 19 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
• Both Sauteed Green Sweet Peppers as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sauteed Green Sweet Peppers vs Baked White Potatoes:

• Sauteed Green Sweet Peppers have 2.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.5 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 4.1 times more Potassium and 5.8 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Baked Whole White Potatoes have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Green Sweet Peppers have 1.3 times more Energy, 79 times more Fat, 39.8 times more Saturated Fat, 51.3 times more Omega 3, 104.7 times more Omega 6, 1.4 times more Sugars and 3 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Carbohydrate and 2.7 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Sauteed Green Sweet Peppers as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.