Comparing Nutrients in 300 calories Green Hot Chili Peppers VS Baked Potatoes

Weight per 300 calories

• Green Hot Chili Peppers: 750g
• Baked Potatoes: 323g

Whole Baked Potatoes have 2.3 times more energy per unit of mass than Raw Green Hot Chili Peppers, which is average in comparison to other foods. Green Hot Chili Peppers having low energy density.

Which food has more nutrients per 300 calories - Green Hot Chili Peppers or Baked Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	5.25% 3.8g	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	NA	1.5% 1.1g	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	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	29.6% 11.3g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	26.8% 15g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	49% 443μg	0.36% 3.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.13mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.15% 0.46mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	77% 1mg	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% 173μg	22.6% 90μg	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	2021% 1819mg	34.4% 31mg	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	34.5% 5.18mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.4% 107μg	5.38% 6.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	42.3% 0.38mg	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	113% 9mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	30.7% 0.71mg	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	49.3% 345mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	2.35% 1.3μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.5mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	17.8% 658g	6.53% 242g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 137.2 times more Vitamin A, 3.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9, 58.7 times more Vitamin C, 40.1 times more Vitamin E and 16.6 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.7 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 2.8 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 2.9 times more Selenium, 1.6 times more Sodium, 1.9 times more Zinc and 2.7 times more Water than Whole Baked Potatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Green Hot Chili Peppers have 5.6 times more Omega 6, 10 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Whole Baked Potatoes.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.