Comparing Nutrients in 500 calories Baked Red Potatoes VS Canned Green Hot Chili Peppers

Weight per 500 calories

• Baked Red Potatoes: 575g
• Canned Green Hot Chili Peppers: 2381g

Baked Red Potatoes have 4.1 times more energy per 100g than Canned Green Hot Chili Peppers. It has average energy density when compared to other foods. Canned Green Hot Chili Peppers Solids And Liquids having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Hot Chili Peppers	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Canned Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	93% 121g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	102% 74.3g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	81.5% 31g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	95% 857μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	280% 3.64mg	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	38.8% 155μg	59.5% 238μg	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	80.5% 72.4mg	1799% 1619mg	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	3.07% 0.46mg	110% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	267% 2.4mg	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	50.3% 4.02mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	143% 3.3mg	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	59% 414mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	131% 4452mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1862% 27929mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	36.8% 4.05mg	11mg per day for Men 19-50 years
Water	12% 441g	59.5% 2202g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Canned Green Hot Chili Peppers:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B5 than Canned Green Hot Chili Peppers Solids And Liquids.
• While Canned Green Hot Chili Peppers Solids And Liquids contain 149.1 times more Vitamin A, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3 times more Vitamin B6, 1.5 times more Vitamin B9, 22.4 times more Vitamin C, 35.7 times more Vitamin E and 12.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Hot Chili Peppers Solids And Liquids have similar amounts of Vitamin B1 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Canned Green Hot Chili Peppers Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Canned Green Hot Chili Peppers:

• Canned Green Hot Chili Peppers Solids And Liquids contain 3.2 times more Calcium, 2.4 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 1.4 times more Potassium, 405 times more Sodium, 1.8 times more Zinc and 5 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Hot Chili Peppers Solids And Liquids have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.8 times more Omega 3 than Canned Green Hot Chili Peppers Solids And Liquids.
• While Canned Green Hot Chili Peppers Solids And Liquids contain 4.4 times more Omega 6, 9 times more Sugars, 3 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Hot Chili Peppers Solids And Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Canned Green Hot Chili Peppers Solids And Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.