Comparing Nutrients in 300 calories Baked Red Potatoes VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cooked Chopped Frozen Green Sweet Peppers: 1667g

Baked Red Potatoes have 4.8 times more energy per 100g than Cooked Chopped Frozen Green Sweet Peppers. It has average energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Baked Red Potatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	8.82% 1.5g	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	50% 65g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	39.5% 15g	38g per day for Men 19-50 years
Protein	14% 7.93g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	7.67% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	138% 1.8mg	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	41.7% 167μg	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	763% 687mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.1% 31mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	81.5% 0.73mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	70.3% 1.6mg	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	35.5% 248mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	7.15% 264g	42.7% 1578g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Cooked Chopped Frozen Green Sweet Peppers:

• Baked Whole Red Potatoes have 3.1 times more Vitamin B5 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 72.5 times more Vitamin A, 3.4 times more Vitamin B1, 3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 15.8 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cooked Chopped Frozen Green Sweet Peppers:

• Baked Whole Red Potatoes have 1.6 times more Potassium and 1.7 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 4.3 times more Calcium, 3.6 times more Iron, 2.7 times more Manganese, 1.6 times more Sodium and 6 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Green Sweet Peppers contain 5.8 times more Fat, 2.9 times more Omega 3, 8.9 times more Omega 6, 2.4 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.