Comparing Nutrients in 1 pound Red Hot Chili Peppers VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Hot Chili Peppers	16%	8%	76%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Red Hot Chili Peppers	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.26% 181kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	30.7% 40g	161% 209g	130g per day for Men 19-50 years
Sugars	33% 24g	8.76% 6.35g	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	94% 36g	38g per day for Men 19-50 years
Protein	15% 8.5g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Red Hot Chili Peppers	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	24% 218μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	214% 2.8mg	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	25% 100μg	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	724% 652mg	68% 61.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Hot Chili Peppers	Baked Potato Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	412% 3.7mg	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	58.4% 4.67mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	121% 2.8mg	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	28% 195mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.8% 399g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Hot Chili Peppers VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Hot Chili Peppers versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Hot Chili Peppers vs Baked Potato Skin:

• 1 pound of Red Hot Chili Peppers has 48 times more Vitamin A, 10.6 times more Vitamin C, 17.3 times more Vitamin E and 8.2 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B3 and 4.3 times more Vitamin B5 than Raw Red Hot Chili Peppers.
• Both Red Hot Chili Peppers and Baked Potato Skin provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Red Hot Chili Peppers as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Hot Chili Peppers vs Baked Potato Skin:

• 1 pound of Red Hot Chili Peppers has 1.9 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.4 times more Calcium, 6.3 times more Copper, 6.8 times more Iron, 1.9 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Raw Red Hot Chili Peppers.
• 1 pound of Red Hot Chili Peppers lack sufficient amounts of Calcium
• Both Raw Red Hot Chili Peppers as well as Baked Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Hot Chili Peppers has 3.8 times more Sugars than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 5 times more Energy, 5.2 times more Carbohydrate, 5.3 times more Fiber and 2.3 times more Protein than Raw Red Hot Chili Peppers.
• 1 pound of Red Hot Chili Peppers provide inadequate amounts of Energy
• Both Raw Red Hot Chili Peppers as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.