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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sauteed Red Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Energy	46% 1330kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	131% 128g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	48.7% 15.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	484% 7.75g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	291% 49.4g	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	50.5% 65.7g	162% 211g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	32% 23g	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	% 19g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 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	18.6% 10.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	153% 1380μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	1809% 1628mg	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	206% 31mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	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	58.8% 4.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	33% 230mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.3% 790g	20.4% 754g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have 138 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6, 12.9 times more Vitamin C, 77.3 times more Vitamin E and 6.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 19 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Sauteed Red 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 Red Sweet Peppers vs Baked White Potatoes:

• Sauteed Red Sweet Peppers have 3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 7.5 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Red Sweet Peppers have 1.4 times more Energy, 85 times more Fat, 38.9 times more Saturated Fat, 51.7 times more Omega 3, 100.9 times more Omega 6, 2.8 times more Sugars and 6.4 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Carbohydrate and 2 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Sauteed Red Sweet Peppers as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.