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

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 1875g

Baked Red Potatoes have 5.4 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has average energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Chopped Red 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	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	9.93% 1.7g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	74% 53.6g	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	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	8.63% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	156% 2.03mg	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	47% 188μg	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	858% 773mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	92% 0.83mg	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	122% 9.75mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	79% 1.8mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	NA	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	7.15% 264g	48% 1776g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.7 times more Vitamin B5 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 522 times more Vitamin A, 3.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2 times more Vitamin B9, 17.8 times more Vitamin C, 73.4 times more Vitamin E and 6.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Baked Whole Red Potatoes have 1.4 times more Potassium and 1.5 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 4.8 times more Calcium, 1.4 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 108.8 times more Sodium and 6.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 6.5 times more Fat, 3.3 times more Omega 3, 10 times more Omega 6, 10.9 times more Sugars, 2.4 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.