Comparing Nutrients in 300 calories Baked Red Potatoes VS Boiled Green Sweet Peppers with Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Boiled Green Sweet Peppers with Salt: 1154g

Baked Red Potatoes have 3.3 times more energy per 100g than Boiled Green Sweet Peppers with Salt. It has average energy density when compared to other foods. Boiled and Drained Green Sweet Peppers with Salt having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Green Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Baked Red Potatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.05% 0.33g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	50.8% 37g	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	2.1% 1.5g	24% 17.3g	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	% 1.9g	% 18g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 1.73g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	36.4% 14g	38g per day for Men 19-50 years
Protein	14% 7.93g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	29.5% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	207% 2.7mg	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	23.3% 93μg	46% 185μg	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	48.3% 43.4mg	954% 858mg	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	1.84% 0.28mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	83.3% 0.75mg	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	30% 2.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	57.7% 1.33mg	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	35.5% 248mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	NA	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	183% 2746mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.15% 264g	28.6% 1060g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Boiled Green Sweet Peppers with Salt:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 77 times more Vitamin A, 2.7 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B6, 2 times more Vitamin B9, 19.8 times more Vitamin C, 20.9 times more Vitamin E and 11.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boiled Green Sweet Peppers with Salt:

• Boiled and Drained Green Sweet Peppers with Salt contain 3.3 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 2.2 times more Manganese, 66.4 times more Sodium and 4 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Sweet Peppers with Salt contain 2.2 times more Omega 3, 6.6 times more Omega 6, 7.5 times more Sugars, 11.4 times more Fructose, 2.2 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.