Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Baked Red Potatoes	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	8.73% 6.33g	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	1.2% 0.87g	4.1% 2.98g	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	% 1.1g	% 3.08g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	35.6% 0.46mg	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	13.4% 53.6μg	7.94% 31.8μg	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	27.8% 25mg	164% 148mg	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	1.06% 0.16mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	14.3% 0.13mg	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	17.4% 1.4mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	9.92% 0.23mg	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	20.4% 143mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Green Sweet Peppers:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain 23 times more Vitamin A, 5.9 times more Vitamin C, 6.3 times more Vitamin E and 3.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Green Sweet Peppers have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Green Sweet Peppers:

• Baked Whole Red Potatoes have 2.7 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium and 3.3 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Baked Whole Red Potatoes and Boiled and Drained Green Sweet Peppers have similar amounts of Water per 7 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 3.1 times more Energy, 2.9 times more Carbohydrate, 1.5 times more Fiber and 2.5 times more Protein than Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain 2.2 times more Sugars and 3.4 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.