Comparing Nutrients in 500 calories Baked Red Potatoes VS Hungarian Peppers

Weight per 500 calories

• Baked Red Potatoes: 575g
• Hungarian Peppers: 1724g

Baked Red Potatoes have 3 times more energy per 100g than Hungarian Peppers. It has average energy density when compared to other foods. Raw Hungarian Peppers having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Hungarian Peppers?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Baked Red Potatoes	Hungarian Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	23.2% 3.95g	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	89% 116g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	84% 61g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	686% 8.9mg	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	228% 914μg	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	1780% 1602mg	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	55% 8.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Hungarian Peppers	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	220% 2mg	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	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	153% 3.5mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	102% 3483mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.17μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	12% 441g	42.6% 1578g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Hungarian Peppers:

• Raw Hungarian Peppers contain 123 times more Vitamin A, 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 7.3 times more Vitamin B6, 5.9 times more Vitamin B9, 22.1 times more Vitamin C, 18 times more Vitamin E and 10.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Hungarian Peppers:

• Raw Hungarian Peppers contain 4 times more Calcium, 2 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 2.3 times more Zinc and 3.6 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Hungarian Peppers have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Hungarian Peppers contain 8.2 times more Fat, 2.2 times more Omega 3, 14 times more Omega 6, 7.4 times more Sugars and 1.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Hungarian Peppers have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Hungarian Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.