Comparing Nutrients in 300 calories Red or Cayenne Pepper VS White Pepper

Weight per 300 calories

• Red or Cayenne Pepper: 94g
• White Pepper: 101g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Red or Cayenne Pepper or White Pepper?

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
White Pepper	12%	6%	82%

Macro Nutrients

	Red or Cayenne Pepper	White Pepper	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	2.2% 2.15g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.08g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	NA	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.4g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	13.5% 9.75g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67.5% 25.7g	70% 26.6g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	White Pepper	Recommended Dietary Allowance
Vitamin A	218% 1963μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	1.86% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.7% 0.87mg	9.82% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	7.8% 0.1mg	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	25% 100μg	2.53% 10μg	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	80% 72mg	23.6% 21.3mg	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	188% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	White Pepper	Recommended Dietary Allowance
Calcium	14% 140mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	102% 0.92mg	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	92% 7.36mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	189% 4.36mg	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	39.5% 276mg	25.5% 178mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	5.7% 3.14μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.34% 5.07mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red or Cayenne Pepper vs White Pepper:

• Red or Cayenne Pepper Spice has more Vitamin A, 13.9 times more Vitamin B1, 6.8 times more Vitamin B2, 38.2 times more Vitamin B3, 22.8 times more Vitamin B6, 9.9 times more Vitamin B9 and 3.4 times more Vitamin C than White Pepper Spices.
• Both Red or Cayenne Pepper Spice as well as White Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red or Cayenne Pepper vs White Pepper:

• Red or Cayenne Pepper Spice has 1.6 times more Magnesium, 1.5 times more Phosphorus, 25.7 times more Potassium, 2.6 times more Selenium and 2 times more Zinc than White Pepper Spices.
• While White Pepper Spices contain 1.9 times more Calcium, 2.6 times more Copper, 2 times more Iron and 2.3 times more Manganese than Red or Cayenne Pepper Spice.

Comparison of macro-nutrients per 300 calories:

• Red or Cayenne Pepper Spice has 7.6 times more Fat and 4.8 times more Saturated Fat than White Pepper Spices.
• While White Pepper Spices contain 1.3 times more Carbohydrate than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and White Pepper Spices have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Red or Cayenne Pepper Spice as well as White Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.