Comparing Nutrients in 500 calories Microwaved Potatoes VS Green Hot Chili Peppers

Weight per 500 calories

• Microwaved Potatoes: 476g
• Green Hot Chili Peppers: 1250g

Microwaved Potatoes have 2.6 times more energy per 100g than Green Hot Chili Peppers. It has average energy density when compared to other foods. Raw Green Hot Chili Peppers having low energy density.

Discover which food has more nutrients per 500 calories - Microwaved Potatoes or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	88% 63.8g	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	29% 11g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	82% 738μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	267% 3.48mg	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	14.3% 57μg	72% 288μg	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	3368% 3031mg	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	57.5% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	242% 2.18mg	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	74% 5.9mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	129% 2.96mg	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	71.4% 500mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	62.6% 2129mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	9.27% 343g	29.6% 1097g	3700g per day for Men 19-50 years

Microwaved Potatoes VS Green Hot Chili Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved Potatoes or Green Hot Chili Peppers?

Lets compare vitamin content per 500 calories of Microwaved Potatoes vs Green Hot Chili Peppers:

• 500 calories of Microwaved Potatoes have 2.8 times more Vitamin B5 than Green Hot Chili Peppers.
• While 500 kcal of Raw Green Hot Chili Peppers contain more Vitamin A, 2 times more Vitamin B1, 7.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 5 times more Vitamin B9 and 42.2 times more Vitamin C than Whole Microwaved Potatoes.
• 500 calories of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Whole Microwaved Potatoes as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Microwaved Potatoes vs Green Hot Chili Peppers:

• 500 kcal of Raw Green Hot Chili Peppers contain 4.3 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 2 times more Potassium, 3.3 times more Selenium, 2.2 times more Zinc and 3.2 times more Water than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Green Hot Chili Peppers contain similar levels of Phosphorus per 500 calories.
• 500 calories of Microwaved Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Green Hot Chili Peppers contain 1.7 times more Fiber and 2.2 times more Protein than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Green Hot Chili Peppers offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Whole Microwaved Potatoes as well as Raw Green Hot Chili Peppers provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.