Comparing Nutrients in 100 grams Green Hot Chili Peppers VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Energy	1.38% 40kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.28% 9.46g	16.3% 21g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	1.63% 1.18g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	6.56% 59μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.22% 0.061mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	24% 0.31mg	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	5.75% 23μg	7% 28μg	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	269% 243mg	10.7% 9.6mg	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	4.6% 0.69mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Baked Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	15% 1.2mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	9.52% 0.22mg	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	6.57% 46mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.02% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 59 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 25.3 times more Vitamin C, 17.3 times more Vitamin E and 7.2 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Vitamin B3 and 6.2 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Green Hot Chili Peppers vs Baked Potatoes:

• Raw Green Hot Chili Peppers have 1.5 times more Copper than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Zinc and Water per 100 g.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Hot Chili Peppers have 4.3 times more Sugars than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 2.3 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Fiber than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Baked Potatoes have similar amounts of Protein per 100 g.
• Both Raw Green Hot Chili Peppers as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.