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

Weight per 300 calories

• Baked White Potatoes: 326g
• Sauteed Red Sweet Peppers: 226g

Sauteed Red Sweet Peppers have 1.4 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 Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Baked White Potatoes	Sauteed Red 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	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	65.6% 11g	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	11.4% 15g	130g per day for Men 19-50 years
Sugars	6.9% 5g	13.3% 9.65g	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	7.2% 5.2g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.14g	g per day for Men 19-50 years
Fiber	18% 6.85g	10.7% 4.06g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	34.6% 311μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	63% 0.82mg	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	1.13% 4.5μg	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	408% 367mg	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	46.5% 6.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.58% 15.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	4.26% 0.038mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	6.44% 27mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	11.3% 0.26mg	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	7.4% 52mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	3.16% 47.4mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	3.08% 0.34mg	11mg per day for Men 19-50 years
Water	6.65% 246g	4.8% 178g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 27.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 95.5 times more Vitamin A, 1.8 times more Vitamin B2, 8.9 times more Vitamin C, 53.4 times more Vitamin E and 4.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Red Sweet Peppers have similar amounts of Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Sauteed Red 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 Red Sweet Peppers:

• Baked Whole White Potatoes have 2.1 times more Calcium, 10.8 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 4.7 times more Phosphorus, 4.1 times more Potassium, 3.4 times more Zinc and 1.4 times more Water than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 2.1 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 4.6 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 58.8 times more Fat, 26.9 times more Saturated Fat, 35.7 times more Omega 3, 69.8 times more Omega 6, 1.9 times more Sugars and 4.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Red Sweet Peppers have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Sauteed Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.