Comparing Nutrients in 5 ounces Baked Red Potatoes VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Baked Red Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	4.25% 123kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	7.04% 2.25g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	4.6% 6g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	4.24% 3.08g	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	0.86% 0.62g	2.1% 1.53g	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	% 0.78g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	5.16% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	21.4% 0.28mg	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	9.57% 38.3μg	0.71% 2.83μg	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	20% 18mg	279% 251mg	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	0.76% 0.11mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	2.68% 0.024mg	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	12.4% 0.99mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	3.82% 0.088mg	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	14.6% 102mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.17% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Sauteed Green Sweet Peppers:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B1, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 13.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 14 times more Vitamin A, 14 times more Vitamin C, 17.5 times more Vitamin E and 7.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sauteed Green Sweet Peppers have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Baked Whole Red Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Sauteed Green Sweet Peppers:

• Baked Whole Red Potatoes have 10.2 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 2.8 times more Manganese, 4.8 times more Phosphorus, 4.1 times more Potassium and 6.7 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sauteed Green Sweet Peppers have similar amounts of Water per 5 oz.
• Both Baked Whole Red Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 4.6 times more Carbohydrate and 2.9 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.3 times more Energy, 79 times more Fat, 39.8 times more Saturated Fat, 51.3 times more Omega 3, 104.7 times more Omega 6, 1.5 times more Sugars and 2.5 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sauteed Green Sweet Peppers have similar amounts of Fiber per 5 oz.
• Both Baked Whole Red Potatoes as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.