Comparing Nutrients in 500 calories Baked Red Potatoes VS Jalapeno Peppers

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Baked Red Potatoes	Jalapeno Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	6.3% 1.07g	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	86.2% 112g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	98% 71g	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	62.5% 45.3g	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	% 25.5g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	127% 48.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	556% 7.22mg	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	116% 466μg	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	2272% 2045mg	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	411% 61.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	88% 0.79mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	72.7% 1.67mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	126% 4276mg	3400mg per day for Men 19-50 years
Selenium	NA	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	12% 441g	42.7% 1581g	3700g per day for Men 19-50 years

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

• Raw Jalapeno Peppers contain 162 times more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 5.9 times more Vitamin B6, 3 times more Vitamin B9, 28.2 times more Vitamin C, 134.3 times more Vitamin E and 19.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Baked Whole Red Potatoes have 1.3 times more Copper than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 4 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese, 1.4 times more Potassium and 3.6 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Jalapeno Peppers have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Jalapeno Peppers contain 7.4 times more Fat, 10 times more Omega 3, 3.8 times more Omega 6, 8.6 times more Sugars, 17.9 times more Fructose and 4.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Jalapeno Peppers have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.