Comparing Nutrients in 7 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	7.2% 208kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	14.4% 18.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	12% 4.56g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.65% 4.84g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	42.4% 0.55mg	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	5.95% 24μg	11.4% 45.6μg	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	33.3% 30mg	535% 481mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.6% 28.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	38.4% 0.35mg	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	30.8% 2.46mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	20.4% 0.47mg	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	29.8% 208mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Green Hot Chili Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Potatoes versus 7 oz of Green Hot Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 7 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.
• 7 ounces of Microwaved Potatoes have insufficient amounts of Vitamin A
• 7 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 seven ounces.

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

• 7 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 seven ounces.
• Both Whole Microwaved Potatoes as well as Raw Green Hot Chili Peppers lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.