Comparing Nutrients in 500 calories Potato Skin VS Red Sweet Peppers

Weight per 500 calories

• Potato Skin: 862g
• Red Sweet Peppers: 1923g

Potato Skin has 2.2 times more energy per 100g than Red Sweet Peppers. It has low energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Potato Skin	Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.55% 1.13g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	89.2% 116g	130g per day for Men 19-50 years
Sugars	NA	111% 80.8g	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	60% 43.5g	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	% 37.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.7% 21.6g	106% 40.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	335% 3019μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	27.4% 8.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.6% 147μg	221% 885μg	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	109% 98mg	2729% 2456mg	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	203% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78.5% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	26% 259mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	36.3% 0.33mg	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	349% 28mg	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	94% 2.15mg	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	46.8% 328mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	119% 4058mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	19.4% 718g	48% 1773g	3700g per day for Men 19-50 years

Potato Skin VS Red Sweet Peppers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Red Sweet Peppers?

Lets compare vitamin content per 500 calories of Potato Skin vs Red Sweet Peppers:

• 500 kcal of Raw Red Sweet Peppers contain more Vitamin A, 5.7 times more Vitamin B1, 5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, 6 times more Vitamin B9 and 25 times more Vitamin C than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Red Sweet Peppers:

• 500 calories of Potato Skin have 1.9 times more Calcium, 11.2 times more Copper, 3.4 times more Iron and 2.4 times more Manganese than Red Sweet Peppers.
• While 500 kcal of Raw Red Sweet Peppers contain 1.5 times more Phosphorus, 1.6 times more Zinc and 2.5 times more Water than Raw Potato Skin.
• Both Potato Skin and Red Sweet Peppers contain similar levels of Magnesium and Potassium per 500 calories.
• Both Raw Potato Skin as well as Raw Red Sweet Peppers lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Red Sweet Peppers contain 12.5 times more Omega 3, 7 times more Omega 6 and 1.9 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Red Sweet Peppers offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6