Comparing Nutrients in 5 ounces Microwaved Potatoes VS 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	5.13% 149kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.4g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	9.97% 7.23g	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	8.58% 3.26g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.18% 3.46g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.3% 83.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	30.3% 0.39mg	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	4.25% 17μg	8.15% 32.6μg	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	23.8% 21.4mg	382% 344mg	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	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	27.4% 0.25mg	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	22% 1.76mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	14.6% 0.34mg	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	21.3% 149mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.76% 102g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Green Hot Chili Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Potatoes versus 5 oz of Green Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Potatoes vs Green Hot Chili Peppers:

• 5 ounces of Microwaved Potatoes have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 7.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Green Hot Chili Peppers.
• While 5 oz of Raw Green Hot Chili Peppers contain more Vitamin A, 2.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 16.1 times more Vitamin C than Whole Microwaved Potatoes.
• 5 ounces of Microwaved Potatoes have insufficient amounts of Vitamin A
• 5 ounces of Green Hot Chili Peppers have insufficient amounts of Vitamin B5
• Both Whole Microwaved Potatoes as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Microwaved Potatoes vs Green Hot Chili Peppers:

• 5 ounces of Microwaved Potatoes have 1.9 times more Copper, 1.2 times more Manganese, 2.3 times more Phosphorus and 1.3 times more Potassium than Green Hot Chili Peppers.
• Both Microwaved Potatoes and Green Hot Chili Peppers contain similar levels of Iron, Magnesium and Zinc per five ounces.
• Both Whole Microwaved Potatoes as well as Raw Green Hot Chili Peppers lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Potatoes have 2.6 times more Energy, 2.6 times more Carbohydrate, 1.5 times more Fiber and 1.2 times more Protein than Green Hot Chili Peppers.
• 5 ounces of Green Hot Chili Peppers provide inadequate amounts of Energy
• Both Whole Microwaved Potatoes as well as Raw Green Hot Chili Peppers provide inadequate amounts of Omega 3 and Omega 6 in five ounces.