Comparing Nutrients in 300 calories Baked White Potatoes VS Sauteed Green Sweet Peppers

Weight per 300 calories

• Baked White Potatoes: 326g
• Sauteed Green Sweet Peppers: 259g

Sauteed Green Sweet Peppers have 1.3 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Sauteed Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Baked White Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	78% 13.3g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	6.9% 5g	7.74% 5.6g	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	1.6% 1.17g	3.85% 2.8g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.85g	12.3% 4.66g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	4.02% 36.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	9.55% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.74% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	39% 0.51mg	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	1.3% 5.17μg	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	509% 458mg	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	24% 3.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	4.9% 0.044mg	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	9.7% 0.78mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	6.97% 0.16mg	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	5.54% 38.8mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	10% 347mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	6.65% 246g	5.78% 214g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B1, 3.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 24 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 11.1 times more Vitamin A, 11.1 times more Vitamin C, 27.8 times more Vitamin E and 6.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Green Sweet Peppers have similar amounts of Vitamin B2 per 300 kcal.
• Both Baked Whole White Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Sauteed Green Sweet Peppers:

• Baked Whole White Potatoes have 1.6 times more Calcium, 9.4 times more Copper, 2.7 times more Iron, 4.3 times more Magnesium, 3.8 times more Manganese, 6.3 times more Phosphorus, 5.1 times more Potassium and 7.4 times more Zinc than Sauteed Green Sweet Peppers.
• Both Baked Whole White Potatoes and Sauteed Green Sweet Peppers have similar amounts of Water per 300 kcal.
• Both Baked Whole White Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 6.3 times more Carbohydrate, 1.5 times more Fiber and 3.4 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 62.7 times more Fat, 31.5 times more Saturated Fat, 40.7 times more Omega 3, 83 times more Omega 6 and 2.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Green Sweet Peppers have similar amounts of Energy and Sugars per 300 kcal.
• Both Baked Whole White Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.