Comparing Nutrients in 1 pound Baked White Potatoes VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Black Pepper	13%	9%	78%

Macro Nutrients

	Baked White Potatoes	Black Pepper	Recommended Dietary Allowance
Energy	14.4% 417kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	18.5% 3.15g	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	223% 290g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	4% 2.9g	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	1.44% 1.04g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.091g	g per day for Men 19-50 years
Fiber	25% 9.53g	302% 115g	38g per day for Men 19-50 years
Protein	17% 9.53g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Black Pepper	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	102% 1.3mg	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	19.3% 77μg	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	0% 0mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	619% 743μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Black Pepper	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	201% 2009mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	670% 6.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	551% 44mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	2515% 58mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	177% 6028mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.53% 56.5g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 2.2 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 27 times more Vitamin A, 2.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 26 times more Vitamin E and 60.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 6.1 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 44.3 times more Calcium, 10.5 times more Copper, 15.2 times more Iron, 6.3 times more Magnesium, 67.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 9.8 times more Selenium, 2.9 times more Sodium and 3.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.4 times more Sugars than Black Pepper Spices.
• While Black Pepper Spices contain 2.7 times more Energy, 21.7 times more Fat, 34.8 times more Saturated Fat, 10.1 times more Omega 3, 14.2 times more Omega 6, 3 times more Carbohydrate, 12 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.