Comparing Nutrients in 300 calories Canned Jalapeno Peppers with Liquids VS Baked White Potatoes

Weight per 300 calories

• Canned Jalapeno Peppers with Liquids: 1111g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 3.4 times more energy per unit of mass than Canned Jalapeno Peppers Solids and Liquids, which is average in comparison to other foods. Canned Jalapeno Peppers with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Jalapeno Peppers with Liquids or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	53% 68.7g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	76% 29g	18% 6.85g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	105% 944μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.62mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	53% 0.69mg	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	39% 156μg	31% 124μg	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	123% 111mg	45.7% 41mg	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	51% 7.67mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	25.6% 256mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	46% 0.41mg	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	261% 21mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	26.8% 0.62mg	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	28.6% 200mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	63% 2144mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1238% 18567mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	26.7% 988g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Jalapeno Peppers with Liquids vs Baked White Potatoes:

• Canned Jalapeno Peppers Solids and Liquids have 289.6 times more Vitamin A, 3.1 times more Vitamin B1, 3 times more Vitamin B2, 3.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9, 2.7 times more Vitamin C, 58.8 times more Vitamin E and 16.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Canned Jalapeno Peppers Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Jalapeno Peppers with Liquids vs Baked White Potatoes:

• Canned Jalapeno Peppers Solids and Liquids have 7.8 times more Calcium, 3.9 times more Copper, 10 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.2 times more Potassium, 2.7 times more Selenium, 813.4 times more Sodium, 3.3 times more Zinc and 4 times more Water than Baked Whole White Potatoes.
• Both Canned Jalapeno Peppers Solids and Liquids and Baked Whole White Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Jalapeno Peppers Solids and Liquids have 21.4 times more Fat, 8.3 times more Saturated Fat, 5.5 times more Omega 3, 34.1 times more Omega 6, 4.8 times more Sugars, 4.2 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Canned Jalapeno Peppers Solids and Liquids.
• Both Canned Jalapeno Peppers Solids and Liquids and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Canned Jalapeno Peppers Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.