Comparing Nutrients in 1 kilogram Baked White Potatoes VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Baked White Potatoes	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	31.7% 920kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	537% 699g	130g per day for Men 19-50 years
Sugars	21% 15.3g	566% 411g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	755% 287g	38g per day for Men 19-50 years
Protein	37.5% 21g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	623% 8.1mg	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	95% 380μg	128% 510μg	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	140% 126mg	349% 314mg	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	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	10% 100mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	253% 2.28mg	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	80% 6.4mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	357% 8.2mg	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	107% 750mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	93% 10mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.93% 71.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Sun-dried Chile Peppers:

• Sun-dried Hot Chile Peppers contain 1324 times more Vitamin A, 1.7 times more Vitamin B1, 28 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, 2.5 times more Vitamin C, 78.5 times more Vitamin E and 40.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Sun-dried Chile Peppers:

• Baked Whole White Potatoes have 10.5 times more Water than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 4.5 times more Calcium, 1.8 times more Copper, 9.4 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 7 times more Selenium, 13 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Sun-dried Hot Chile Peppers contain 3.5 times more Energy, 38.7 times more Fat, 20.3 times more Saturated Fat, 1.5 times more Omega 3, 62.4 times more Omega 6, 3.3 times more Carbohydrate, 26.8 times more Sugars, 13.7 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.