Comparing Nutrients in 100 calories Baked Red Potatoes VS Red or Cayenne Pepper

Weight per 100 calories

• Baked Red Potatoes: 115g
• Red or Cayenne Pepper: 31.4g

Red or Cayenne Pepper Spice has 3.7 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Red or Cayenne Pepper?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Baked Red Potatoes	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.6% 5.43g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	14.3% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	13.7% 18g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	4.5% 3.25g	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	0.7% 0.51g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	22.5% 8.55g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	6.74% 3.78g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	72.7% 654μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	59.3% 0.77mg	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	7.76% 31μg	8.33% 33.3μg	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	16% 14.5mg	26.7% 24mg	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	0.61% 0.092mg	62.5% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	13% 0.12mg	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	10% 0.8mg	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	11.4% 47.8mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	27.3% 0.63mg	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	12% 82.8mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	5.03% 2.77μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.63% 9.43mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.068% 2.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Red or Cayenne Pepper:

• Red or Cayenne Pepper Spice contains 569.3 times more Vitamin A, 5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B6, 1.7 times more Vitamin C, 102 times more Vitamin E and 7.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Red or Cayenne Pepper Spice have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Baked Whole Red Potatoes as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Red or Cayenne Pepper:

• Baked Whole Red Potatoes have 1.7 times more Copper and 34.8 times more Water than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 4.5 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Red or Cayenne Pepper Spice have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 31.5 times more Fat, 22.3 times more Saturated Fat, 12 times more Omega 3, 43 times more Omega 6, 2 times more Sugars, 4.1 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Red or Cayenne Pepper Spice have similar amounts of Energy per 100 kcal.
• Both Baked Whole Red Potatoes as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.