Comparing Nutrients in 1 pound Baked White Potatoes VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Baked White Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	14.4% 417kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	137% 23.3g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	17% 9.53g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	68.4% 0.89mg	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	2.27% 9.07μg	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	892% 803mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	12.2% 0.28mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Sauteed Green Sweet Peppers:

• Baked Whole White Potatoes have 2.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 19 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 14 times more Vitamin A, 14 times more Vitamin C, 35 times more Vitamin E and 7.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Green Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Sauteed Green Sweet Peppers:

• Baked Whole White Potatoes have 1.3 times more Calcium, 7.5 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 4.1 times more Potassium and 5.8 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Green Sweet Peppers have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 5 times more Carbohydrate and 2.7 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.3 times more Energy, 79 times more Fat, 39.8 times more Saturated Fat, 51.3 times more Omega 3, 104.7 times more Omega 6, 1.4 times more Sugars and 3 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Green Sweet Peppers have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.