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

Macros Ratio

	Protein	Fat	Carbs
Green Hot Chili Peppers	17%	4%	79%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Energy	1.38% 40kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.19% 0.032g	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	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	6.56% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.22% 0.061mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	26.5% 0.34mg	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	3% 12μg	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	16.8% 15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Hot Chili Peppers	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	37% 0.33mg	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	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	12.7% 0.29mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	13% 447mg	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	0.53% 8mg	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	1.95% 72g	3700g per day for Men 19-50 years

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

• Raw Green Hot Chili Peppers have more Vitamin A, 2.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 16.1 times more Vitamin C than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 7.4 times more Vitamin B5 than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Vitamin B6 per 100 g.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Green Hot Chili Peppers have 1.6 times more Calcium and 1.2 times more Water than Whole Microwaved Potatoes.
• While Whole Microwaved Potatoes contain 1.9 times more Copper, 2.3 times more Phosphorus and 1.3 times more Potassium than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Iron, Magnesium, Manganese and Zinc per 100 g.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole Microwaved Potatoes contain 2.6 times more Energy, 2.6 times more Carbohydrate and 1.5 times more Fiber than Raw Green Hot Chili Peppers.
• Both Raw Green Hot Chili Peppers and Whole Microwaved Potatoes have similar amounts of Protein per 100 g.
• Both Raw Green Hot Chili Peppers as well as Whole Microwaved Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.