Comparing Nutrients in 1 kilogram Black Pepper VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Black Pepper	Baked Red Potatoes	Recommended Dietary Allowance
Energy	86.6% 2510kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	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	492% 640g	151% 196g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	19.7% 14.3g	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	3.17% 2.3g	6.07% 4.4g	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	% 2.4g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.5g	g per day for Men 19-50 years
Fiber	666% 253g	47.4% 18g	38g per day for Men 19-50 years
Protein	186% 104g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	163% 2.12mg	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	42.5% 170μg	67.5% 270μg	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	0% 0mg	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	69.3% 10.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	443% 4430mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	75.2% 1.73mg	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	226% 1580mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Pepper vs Baked Red Potatoes:

• Black Pepper Spices have 27 times more Vitamin A, 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 13 times more Vitamin E and 58.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• Both Black Pepper Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Pepper vs Baked Red Potatoes:

• Black Pepper Spices have 49.2 times more Calcium, 7.6 times more Copper, 13.9 times more Iron, 6.1 times more Magnesium, 73.7 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 1.7 times more Sodium and 3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.2 times more Water than Black Pepper Spices.

Comparison of macro-nutrients per 1 kilogram:

• Black Pepper Spices have 2.9 times more Energy, 21.7 times more Fat, 34.8 times more Saturated Fat, 10.1 times more Omega 3, 14.2 times more Omega 6, 3.3 times more Carbohydrate, 14.1 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Sugars than Black Pepper Spices.
• Both Black Pepper Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.