Comparing Nutrients in 1 pound Baked Red Potatoes VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Baked Red Potatoes	Red Sweet Peppers	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.07% 118kcal	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	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.67% 0.45g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	26.3% 19g	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	14% 10.3g	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	% 8.8g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	52% 209μg	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	644% 579mg	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	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	8.57% 0.077mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	22% 0.51mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Red Sweet Peppers:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 157 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9, 10.1 times more Vitamin C, 19.8 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Red Sweet Peppers have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Red Sweet Peppers:

• Baked Whole Red Potatoes have 10.2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Raw Red Sweet Peppers.
• Both Baked Whole Red Potatoes and Raw Red Sweet Peppers have similar amounts of Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Red Sweet Peppers have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 3.3 times more Energy, 3.2 times more Carbohydrate and 2.3 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 3.7 times more Omega 3, 2.9 times more Sugars and 5.1 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Red Sweet Peppers have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.