Comparing Nutrients in 500 calories Canned Green Sweet Peppers with Liquids VS Baked Potato Skin

Weight per 500 calories

• Canned Green Sweet Peppers with Liquids: 2778g
• Baked Potato Skin: 253g

Baked Potato Skin has 11 times more energy per unit of mass than Canned Green Sweet Peppers Solids and Liquids, which is above average in comparison to other foods. Canned Green Sweet Peppers with Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Green Sweet Peppers with Liquids or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Sweet Peppers with Liquids	15%	13%	72%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Green Sweet Peppers with Liquids	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	89.5% 116g	130g per day for Men 19-50 years
Sugars	NA	4.88% 3.54g	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	87.7% 33.3g	52.5% 20g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Green Sweet Peppers with Liquids	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	380% 4.94mg	119% 1.55mg	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	111% 444μg	14% 55.6μg	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	1435% 1292mg	38% 34mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Sweet Peppers with Liquids	Baked Potato Skin	Recommended Dietary Allowance
Calcium	114% 1139mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	229% 2.06mg	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	278% 22.2mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	67.6% 1.56mg	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	79.4% 556mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	119% 4056mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	2535% 38028mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	68.5% 2535g	3.23% 119g	3700g per day for Men 19-50 years

Canned Green Sweet Peppers With Liquids VS Baked Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Green Sweet Peppers with Liquids or Baked Potato Skin?

Lets compare vitamin content per 500 calories of Canned Green Sweet Peppers with Liquids vs Baked Potato Skin:

• 500 calories of Canned Green Sweet Peppers with Liquids have 88 times more Vitamin A, 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B6, 8 times more Vitamin B9 and 37.9 times more Vitamin C than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 2.1 times more Vitamin B5 than Canned Green Sweet Peppers Solids and Liquids.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Canned Green Sweet Peppers Solids and Liquids as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Green Sweet Peppers with Liquids vs Baked Potato Skin:

• 500 calories of Canned Green Sweet Peppers with Liquids have 13.3 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 4.7 times more Selenium, 717.1 times more Sodium, 4 times more Zinc and 21.2 times more Water than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Sweet Peppers with Liquids have 16.5 times more Omega 3, 50.2 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Baked Potato Skin.
• Both Canned Green Sweet Peppers with Liquids and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6