Comparing Nutrients in 300 calories Canned Hot Pickled Peppers VS Baked Red Potatoes

Weight per 300 calories

• Canned Hot Pickled Peppers: 1364g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 4 times more energy per unit of mass than Canned Hot Pickled Peppers, which is average in comparison to other foods. Canned Hot Pickled Peppers having very low energy density.

Which food has more nutrients per 300 calories - Canned Hot Pickled Peppers or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Hot Pickled Peppers	13%	14%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Hot Pickled Peppers	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	52% 67.6g	130g per day for Men 19-50 years
Sugars	30% 22g	6.8% 4.93g	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	17.5% 12.7g	2.1% 1.5g	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	% 9.14g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.55g	g per day for Men 19-50 years
Fiber	93% 35.5g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	19.5% 11g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Hot Pickled Peppers	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	65% 586μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	56.2% 0.73mg	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	44.3% 177μg	23.3% 93μg	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	186% 168mg	48.3% 43.4mg	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	82% 12.3mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Hot Pickled Peppers	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	83% 832mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	66.7% 0.6mg	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	54.5% 4.36mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	26% 0.6mg	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	25.3% 177mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	45.3% 1541mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	NA	55μg per day for Men 19-50 years
Sodium	1300% 19500mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	33.2% 1230g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Hot Pickled Peppers vs Baked Red Potatoes:

• Canned Hot Pickled Peppers have 170 times more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 3.9 times more Vitamin C, 44.5 times more Vitamin E and 30.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Canned Hot Pickled Peppers and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Hot Pickled Peppers as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Hot Pickled Peppers vs Baked Red Potatoes:

• Canned Hot Pickled Peppers have 26.8 times more Calcium, 1.8 times more Iron, 471.3 times more Sodium and 4.7 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Phosphorus than Canned Hot Pickled Peppers.
• Both Canned Hot Pickled Peppers and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Hot Pickled Peppers have 10.5 times more Fat, 7.9 times more Omega 3, 9.1 times more Omega 6, 4.4 times more Sugars, 8.4 times more Fructose, 5.7 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Canned Hot Pickled Peppers and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Hot Pickled Peppers as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.