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

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	31.7% 920kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	131% 128g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	48.7% 15.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	484% 7.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	291% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	59% 42.8g	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	32% 23g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 4g	% 0.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	153% 1380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	280% 3.64mg	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	5% 20μg	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	1809% 1628mg	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	206% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	10% 100mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	19% 0.17mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	50% 1.15mg	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	33% 230mg	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	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21.3% 790g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 19 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 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.
• Both Baked Whole White Potatoes and Sauteed Red Sweet Peppers have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Sauteed Red Sweet Peppers:

• Baked Whole White Potatoes have 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.
• While Sauteed Red Sweet Peppers contain 3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Red Sweet Peppers have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.2 times more Carbohydrate and 2 times more Protein than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 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.
• Both Baked Whole White Potatoes and Sauteed Red Sweet Peppers have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Sauteed Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.