Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Black Pepper	13%	9%	78%

Macro Nutrients

	Baked Potato Flesh	Black Pepper	Recommended Dietary Allowance
Energy	32% 930kcal	86.6% 2510kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	492% 640g	130g per day for Men 19-50 years
Sugars	23.4% 17g	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	39.5% 15g	666% 253g	38g per day for Men 19-50 years
Protein	35% 19.6g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	224% 2.9mg	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	22.5% 90μg	42.5% 170μg	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	142% 128mg	0% 0mg	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	2.67% 0.4mg	69.3% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Black Pepper	Recommended Dietary Allowance
Calcium	5% 50mg	443% 4430mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	1478% 13.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.55% 342μg	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	43.8% 3.5mg	1214% 97mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	5545% 128mg	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	71.4% 500mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	391% 13290mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	108% 12mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Black Pepper per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Black Pepper:

• 1 kilogram of Baked Potato Flesh has 1.2 times more Vitamin B3 and more Vitamin C than Black Pepper.
• While 1 kg of Black Pepper Spices contains more Vitamin A, 8.6 times more Vitamin B2, 2.5 times more Vitamin B5, 1.9 times more Vitamin B9, 26 times more Vitamin E and 545.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Black Pepper provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Black Pepper:

• 1 kilogram of Baked Potato Flesh has 6.1 times more Water than Black Pepper.
• While 1 kg of Black Pepper Spices contains 88.6 times more Calcium, 6.2 times more Copper, 27.7 times more Iron, 6.8 times more Magnesium, 79.2 times more Manganese, 3.2 times more Phosphorus, 3.4 times more Potassium, 16.3 times more Selenium and 4.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 2.7 times more Sugars than Black Pepper.
• While 1 kg of Black Pepper Spices contains 2.7 times more Energy, 32.6 times more Fat, 53.5 times more Saturated Fat, 15.2 times more Omega 3, 21.7 times more Omega 6, 3 times more Carbohydrate, 16.9 times more Fiber and 5.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6