Comparing Nutrients in 1 kilogram Sauteed Red Sweet Peppers VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sauteed Red Sweet Peppers	Baked Potato Flesh	Recommended Dietary Allowance
Energy	46% 1330kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	131% 128g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	48.7% 15.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	484% 7.75g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	291% 49.4g	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	50.5% 65.7g	166% 216g	130g per day for Men 19-50 years
Sugars	59% 42.8g	23.4% 17g	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	32% 23g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	153% 1380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	232% 3mg	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	22.5% 90μg	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	1809% 1628mg	142% 128mg	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	206% 31mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7% 70mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	239% 2.15mg	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	58.8% 4.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	70% 1.6mg	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	33% 230mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.3% 790g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Red Sweet Peppers VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Sauteed Red Sweet Peppers versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sauteed Red Sweet Peppers vs Baked Potato Flesh:

• 1 kilogram of Sauteed Red Sweet Peppers has more Vitamin A, 5.2 times more Vitamin B2, 1.2 times more Vitamin B6, 12.7 times more Vitamin C, 77.3 times more Vitamin E and 54.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• 1 kilogram of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Sauteed Red Sweet Peppers as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sauteed Red Sweet Peppers vs Baked Potato Flesh:

• 1 kilogram of Sauteed Red Sweet Peppers has 1.3 times more Iron than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 12.6 times more Copper, 2.1 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Baked Potato Flesh contain similar levels of Water per one kilogram.
• 1 kilogram of Sauteed Red Sweet Peppers lack sufficient amounts of Copper and Zinc
• Both Sauteed Red Sweet Peppers as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sauteed Red Sweet Peppers has 1.4 times more Energy, 127.5 times more Fat, 59.9 times more Saturated Fat, 77.5 times more Omega 3, 154.5 times more Omega 6 and 2.5 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.3 times more Carbohydrate and 1.9 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Baked Potato Flesh offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sauteed Red Sweet Peppers provide inadequate amounts of Protein
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6