Comparing Nutrients in 5 ounces Baked White Potatoes VS Canned Hot Pickled Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Hot Pickled Peppers	13%	14%	73%

Macro Nutrients

	Baked White Potatoes	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	3% 2.17g	3.13% 2.27g	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	0.7% 0.51g	1.8% 1.3g	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	% 0.89g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11.4% 0.15mg	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	13.5% 54μg	4.6% 18.4μg	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	19.4% 17.4mg	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	0.38% 0.057mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.1% 0.064mg	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	11.3% 0.91mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	3.2% 0.074mg	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	15% 106mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	135% 2027mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Canned Hot Pickled Peppers:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 43 times more Vitamin A, 22.5 times more Vitamin E and 8.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Hot Pickled Peppers have similar amounts of Vitamin C per 5 oz.
• Both Baked Whole White Potatoes as well as Canned Hot Pickled Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Canned Hot Pickled Peppers:

• Baked Whole White Potatoes have 2.8 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 3.6 times more Manganese, 5.8 times more Phosphorus, 4.8 times more Potassium and 3.9 times more Zinc than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 6.1 times more Calcium and 204.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Hot Pickled Peppers have similar amounts of Water per 5 oz.
• Both Baked Whole White Potatoes as well as Canned Hot Pickled Peppers have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 4.2 times more Energy, 4.6 times more Carbohydrate and 2.6 times more Protein than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 2 times more Omega 3 and 2.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Hot Pickled Peppers have similar amounts of Sugars and Fiber per 5 oz.
• Both Baked Whole White Potatoes as well as Canned Hot Pickled Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.