Comparing Nutrients in 1 pound Baked White Potatoes VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Baked White Potatoes	Banana Pepper	Recommended Dietary Allowance
Energy	14.4% 417kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	12.2% 8.85g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Banana Pepper	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	35.2% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	125% 1.6mg	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	43% 172μg	33% 132μg	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	417% 375mg	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	10.2% 12.2μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Banana Pepper	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	47.4% 0.43mg	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	36.3% 2.9mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	19.7% 0.45mg	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	48.6% 340mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Banana Pepper:

• Baked Whole White Potatoes have 1.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Banana Pepper.
• While Raw Banana Pepper contains 17 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 6.6 times more Vitamin C, 17.3 times more Vitamin E and 3.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Banana Pepper:

• Baked Whole White Potatoes have 1.4 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.4 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Banana Pepper have similar amounts of Water per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Banana Pepper have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3.4 times more Energy, 3.9 times more Carbohydrate and 1.3 times more Protein than Raw Banana Pepper.
• While Raw Banana Pepper contains 4.9 times more Omega 6, 1.3 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Banana Pepper have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.