Comparing Nutrients in 7 ounces Baked White Potatoes VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Baked White Potatoes	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	6.3% 183kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	35.7% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	107% 139g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	112% 81.5g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	150% 57g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	124% 1.6mg	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	19% 75.4μg	25.3% 101μg	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	69.2% 62.3mg	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	0.53% 0.079mg	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	2% 20mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	50.3% 0.45mg	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	16% 1.27mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	71% 1.63mg	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	21.3% 149mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Sun-dried Chile Peppers:

• Sun-dried Hot Chile Peppers contain 1324 times more Vitamin A, 1.7 times more Vitamin B1, 28 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, 2.5 times more Vitamin C, 78.5 times more Vitamin E and 40.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Sun-dried Chile Peppers:

• Baked Whole White Potatoes have 10.5 times more Water than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 4.5 times more Calcium, 1.8 times more Copper, 9.4 times more Iron, 3.3 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 3.4 times more Potassium, 7 times more Selenium, 13 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Sun-dried Hot Chile Peppers contain 3.5 times more Energy, 38.7 times more Fat, 20.3 times more Saturated Fat, 1.5 times more Omega 3, 62.4 times more Omega 6, 3.3 times more Carbohydrate, 26.8 times more Sugars, 13.7 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.