Comparing Nutrients in 7 ounces Green Hot Chili Peppers VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.8g	32.3% 42g	130g per day for Men 19-50 years
Sugars	14% 10g	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	13% 117μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	47.5% 0.62mg	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	11.4% 45.6μg	14% 55.6μg	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	535% 481mg	21% 19mg	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	9.13% 1.37mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.6% 28.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	26% 0.23mg	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	29.8% 2.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	19% 0.43mg	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	13% 91mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 59 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 25.3 times more Vitamin C, 17.3 times more Vitamin E and 7.2 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Vitamin B3 and 6.2 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 1.5 times more Copper than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Zinc and Water per 7 oz.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Hot Chili Peppers have 4.3 times more Sugars than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.3 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Fiber than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Protein per 7 oz.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.