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

Weight per 300 calories

• Baked White Potatoes: 326g
• Boiled Green Sweet Peppers with Salt: 1154g

Baked White Potatoes have 3.5 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 White Potatoes or Boiled Green Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Baked White 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	0.5% 0.49g	2.38% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.05% 0.33g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	53% 68.7g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	% 18g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.73g	g per day for Men 19-50 years
Fiber	18% 6.85g	36.4% 14g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	29.5% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	26% 2.1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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% 245mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	183% 2746mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.65% 246g	28.6% 1060g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B5 than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 81.4 times more Vitamin A, 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 20.9 times more Vitamin C, 44.2 times more Vitamin E and 12.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White 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 White Potatoes vs Boiled Green Sweet Peppers with Salt:

• Boiled and Drained Green Sweet Peppers with Salt contain 3.2 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 2.1 times more Selenium, 120.3 times more Sodium and 4.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Sweet Peppers with Salt contain 2.4 times more Omega 3, 6.9 times more Omega 6, 7.4 times more Sugars, 14.7 times more Fructose, 2 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.