Comparing Nutrients in 1 pound Serrano Peppers VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Serrano Peppers	18%	10%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Serrano Peppers	Baked White Potatoes	Recommended Dietary Allowance
Energy	5% 145kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	73.6% 96g	130g per day for Men 19-50 years
Sugars	24% 17.4g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	44% 16.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	14% 7.9g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Serrano Peppers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	73.6% 0.96mg	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	43% 172μg	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	226% 204mg	63.5% 57mg	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	44.6% 53.5μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Serrano Peppers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	64% 0.58mg	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	48.8% 3.9mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	37.3% 0.86mg	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	26% 181mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 409g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Serrano Peppers vs Baked White Potatoes:

• Raw Serrano Peppers have 47 times more Vitamin A, 1.9 times more Vitamin B2, 2.4 times more Vitamin B6, 3.6 times more Vitamin C, 17.3 times more Vitamin E and 4.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Serrano Peppers.
• Both Raw Serrano Peppers and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Serrano Peppers as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Serrano Peppers vs Baked White Potatoes:

• Raw Serrano Peppers have 1.3 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Raw Serrano Peppers.
• Both Raw Serrano Peppers and Baked Whole White Potatoes have similar amounts of Calcium, Copper, Magnesium, Manganese and Water per 1 lb.
• Both Raw Serrano Peppers as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Serrano Peppers have 4.4 times more Omega 6, 2.5 times more Sugars and 1.8 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Energy and 3.1 times more Carbohydrate than Raw Serrano Peppers.
• Both Raw Serrano Peppers and Baked Whole White Potatoes have similar amounts of Protein per 1 lb.
• Both Raw Serrano Peppers as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.