Comparing Nutrients in 300 calories Boiled Red Sweet Peppers with Salt VS Potato Skin

Weight per 300 calories

• Boiled Red Sweet Peppers with Salt: 1154g
• Potato Skin: 517g

Raw Potato Skin has 2.2 times more energy per unit of mass than Boiled and Drained Red Sweet Peppers with Salt, which is low in comparison to other foods. Boiled Red Sweet Peppers with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Sweet Peppers with Salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers with Salt	12%	6%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Red Sweet Peppers with Salt	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.38% 2.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.33g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	70% 50.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36.4% 14g	34% 13g	38g per day for Men 19-50 years
Protein	19% 10.6g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	188% 1696μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	95% 1.24mg	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	46% 185μg	22% 88μg	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	2192% 1973mg	65.5% 59mg	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	127% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	10.4% 104mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	243% 2.2mg	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	66.3% 5.3mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	57.7% 1.33mg	135% 3.1mg	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	29.7% 208mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	56.3% 1915mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	183% 2746mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	28.6% 1060g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Red Sweet Peppers With Salt VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Sweet Peppers with Salt or Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Red Sweet Peppers with Salt vs Potato Skin:

• 300 calories of Boiled Red Sweet Peppers with Salt have more Vitamin A, 6.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 33.5 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.7 times more Vitamin B5 than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Potato Skin provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Red Sweet Peppers with Salt vs Potato Skin:

• 300 calories of Boiled Red Sweet Peppers with Salt have 2.2 times more Selenium, 53.1 times more Sodium and 2.5 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Iron, 2.3 times more Manganese and 1.3 times more Zinc than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Potato Skin contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Sweet Peppers with Salt have 2.2 times more Omega 3 and 6.7 times more Omega 6 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.3 times more Protein than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled Red Sweet Peppers with Salt and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6