Comparing Nutrients in 1 pound Green Hot Chili Peppers VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Energy	6.26% 181kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	84.6% 110g	130g per day for Men 19-50 years
Sugars	32% 23g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	16% 9.07g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	29.7% 268μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	48.6% 7.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	120% 1.56mg	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	26% 104μg	13.6% 54.4μg	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	1222% 1100mg	76% 68.5mg	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	21% 3.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	168% 1.5mg	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	68% 5.44mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.08mg	57.6% 1.32mg	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	30% 209mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Hot Chili Peppers vs Microwaved Potatoes:

• Raw Green Hot Chili Peppers have more Vitamin A, 2.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 16.1 times more Vitamin C than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 7.4 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Hot Chili Peppers vs Microwaved Potatoes:

• Raw Green Hot Chili Peppers have 1.6 times more Calcium and 1.2 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.9 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Iron, Magnesium, Manganese and Zinc per 1 lb.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Microwaved Potatoes contain 2.6 times more Energy, 2.6 times more Carbohydrate and 1.5 times more Fiber than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Protein per 1 lb.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.