Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Baked Red Potatoes	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	62% 0.81mg	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	30.6% 122μg	18% 72.6μg	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	63.5% 57mg	234% 211mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	65.5% 0.59mg	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	39.7% 3.18mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	31.6% 0.73mg	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	46.7% 327mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	414% 6210mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 414g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Green Sweet Peppers with Liquids:

• Baked Whole Red Potatoes have 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 3.7 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Green Sweet Peppers with Liquids:

• Baked Whole Red Potatoes have 1.3 times more Copper, 2.5 times more Magnesium, 3.6 times more Phosphorus, 3.7 times more Potassium and 2.2 times more Zinc than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 4.6 times more Calcium and 114.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 4.8 times more Energy, 5 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Canned Green Sweet Peppers Solids and Liquids.
• Both Baked Whole Red Potatoes as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.