Comparing Nutrients in 100 grams Baked Red Potatoes VS Jalapeno Peppers

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Baked Red Potatoes	Jalapeno Peppers	Recommended Dietary Allowance
Energy	3% 87kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	5% 6.5g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	5.7% 4.12g	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	0.61% 0.44g	3.63% 2.63g	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	% 0.55g	% 1.48g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	32.2% 0.42mg	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	6.75% 27μg	6.75% 27μg	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	14% 12.6mg	132% 119mg	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% 0.08mg	24% 3.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.1% 0.046mg	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	8.75% 0.7mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	4.2% 0.097mg	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	10.3% 72mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Jalapeno Peppers:

• Baked Whole Red Potatoes have 1.8 times more Vitamin B1 and 1.2 times more Vitamin B3 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 54 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B6, 9.4 times more Vitamin C, 44.8 times more Vitamin E and 6.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Jalapeno Peppers have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Jalapeno Peppers:

• Baked Whole Red Potatoes have 3.8 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 1.3 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Jalapeno Peppers have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 3 times more Energy, 3 times more Carbohydrate and 2.5 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3.3 times more Omega 3, 2.9 times more Sugars, 6 times more Fructose and 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Jalapeno Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.