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

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Baked Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	14.5% 422kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	33% 43g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	32% 23g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	29.7% 268μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	97% 1.26mg	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	31.8% 127μg	26% 104μg	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	48.4% 43.5mg	1222% 1100mg	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	1.2% 0.18mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	54% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	6.8% 68mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	87.7% 0.79mg	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	61.2% 4.9mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	46.7% 1.08mg	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	45.4% 318mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	45.4% 1542mg	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	15% 1.63mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10.8% 398g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 1.5 times more Vitamin B3, 6.2 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 59 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 25.3 times more Vitamin C, 17.3 times more Vitamin E and 7.2 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Green Hot Chili Peppers have similar amounts of Vitamin B6 per 1 lb.
• Both Whole Baked Potatoes as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Whole Baked Potatoes have 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 1.5 times more Copper than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Raw Green Hot Chili Peppers have similar amounts of Calcium, Iron, Magnesium, Manganese, Zinc and Water per 1 lb.
• Both Whole Baked Potatoes as well as Raw Green Hot Chili Peppers have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Baked Potatoes have 2.3 times more Energy, 2.2 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 4.3 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Raw Green Hot Chili Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.