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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Baked Red Potatoes	Green Sweet Peppers	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	6.57% 4.76g	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	3.07% 2.22g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.22g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	4.96% 20μg	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	177% 160mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1.8% 18mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	8.43% 0.67mg	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	10.5% 0.24mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.1% 152g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Green Sweet Peppers per 7 oz

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

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

• 7 ounces of Baked Red Potatoes have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.7 times more Vitamin B9 than Green Sweet Peppers.
• While 7 oz of Raw Green Sweet Peppers contain 18 times more Vitamin A, 6.4 times more Vitamin C, 4.6 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Green Sweet Peppers provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Red Potatoes have 2.6 times more Copper, 2.1 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Zinc than Green Sweet Peppers.
• Both Baked Red Potatoes and Green Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Green Sweet Peppers lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Green Sweet Peppers lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 4.4 times more Energy, 4.2 times more Carbohydrate and 2.7 times more Protein than Green Sweet Peppers.
• While 7 oz of Raw Green Sweet Peppers contain 1.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Green Sweet Peppers offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Green Sweet Peppers provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Raw Green Sweet Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.