Comparing Nutrients in 1 kilogram Baked White Potatoes VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Baked White Potatoes	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	31.7% 920kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	29.5% 21.4g	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	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	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	146% 1.9mg	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	95% 380μg	35% 140μg	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	111% 100mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	162% 1.46mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	49.6% 1.14mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1114% 16710mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Canned Jalapeno Peppers with Liquids:

• Baked Whole White Potatoes have 3.8 times more Vitamin B3, 2.7 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 85 times more Vitamin A, 17.3 times more Vitamin E and 4.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Canned Jalapeno Peppers with Liquids:

• Baked Whole White Potatoes have 1.8 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus and 2.8 times more Potassium than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 2.3 times more Calcium, 2.9 times more Iron and 238.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Copper, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.4 times more Energy, 4.4 times more Carbohydrate and 2.3 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 1.6 times more Omega 3, 10 times more Omega 6 and 1.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.