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Comparing Nutrients in 300 calories Baked White PotatoesVS Dried Red Sweet Peppers

Weight per 300 calories

Baked White Potatoes
326g
Dried Red Sweet Peppers
96g

Freeze-dried Red Sweet Peppers have 3.4 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Dried Red Sweet Peppers
19%
7%
74%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.5%0.49g
Fat
2.95%2.87g
0.49 gvs2.87 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g
Saturated Fat
1.33%0.43g
0.13 gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.06%0.049g
Omega 3
8.66%0.14g
0.049 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
8.2%1.4g
0.16 gvs1.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53%68.7g
Carbohydrate
50.5%65.6g
68.7 gvs65.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.9%5g
Sugars
53.7%39g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g
Fructose
NA
≤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]
1.17 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.05g
Glucose
NA
2.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g
Sucrose
NA
1.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.85g
Fiber
53.6%20.4g
6.85 gvs20.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12.2%6.85g
Protein
30.5%17g
6.85 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.36%3.26μg
Vitamin A
410%3691μg
RAE, retinol activity equivalents
3.26 μgvs3691 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
96%1.15mg
Thiamine
0.16 mgvs1.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg
Vitamin B2
88%1.15mg
Riboflavin
0.14 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg
Vitamin B3
44%7.07mg
Niacin, nicotinic acid, niacinamide
5 mgvs7.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
25%1.25mg
Vitamin B5
9.32%0.47mg
Pantothenic acid
1.25 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg
Vitamin B6
163%2.12mg
Pyridoxine
0.69 mgvs2.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg
Vitamin B9
54.7%219μg
Folates and Folic Acid
124 μgvs219 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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45.7%41mg
Vitamin C
2017%1815mg
Ascorbic acid
41 mgvs1815 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.87%0.13mg
Vitamin E
25.5%3.82mg
Tocopherols and Tocotrienols
0.13 mgvs3.82 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.34%8.8μg
Vitamin K
91%109μg
Phytomenadione or phylloquinone
8.8 μgvs109 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.26%32.6mg
Calcium
13%128mg
32.6 mgvs128 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46%0.41mg
Copper
147%1.33mg
0.41 mgvs1.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg
Iron
124%9.94mg
2.1 mgvs9.94 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
42.8%180mg
88 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.8%0.62mg
Manganese
79%1.8mg
0.62 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg
Phosphorus
44.6%312mg
245 mgvs312 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1774mg
Potassium
89%3029mg
1774 mgvs3029 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.96%1.63μg
Selenium
6.43%3.54μg
1.63 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.52%23mg
Sodium
12.3%184mg
23 mgvs184 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg
Zinc
21%2.3mg
1.14 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.65%246g
Water
0.052%1.9g
246 gvs1.9 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Dried Red Sweet Peppers:
Comparing minerals per 300 calories for Baked White Potatoes vs Dried Red Sweet Peppers:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: