Comparing Nutrients in 300 calories Baked White PotatoesVS Serrano Peppers

Weight per 300 calories

Baked White Potatoes

326g

Serrano Peppers

938g

Baked White Potatoes have 2.9 times more energy per 100g than Serrano Peppers. It has average energy density when compared to other foods. Raw Serrano Peppers having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Serrano Peppers?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Serrano Peppers

18%

10%

72%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Serrano Peppers

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.5%0.49g

Fat

4.25%4.13g

0.49 gvs4.13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g

Saturated Fat

1.73%0.55g

0.13 gvs0.55 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.06%0.049g

Omega 3

3.5%0.056g

0.049 gvs0.056 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g

Omega 6

12%2.03g

0.16 gvs2.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53%68.7g

Carbohydrate

48.3%63g

68.7 gvs63 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g

Sugars

49.5%36g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5 gvs36 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.05g

Glucose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

1.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.85g

Fiber

91%34.7g

6.85 gvs34.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.2%6.85g

Protein

29%16.3g

6.85 gvs16.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Serrano Peppers

0.36%3.26μg

Vitamin A

49%441μg

RAE, retinol activity equivalents

3.26 μgvs441 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

42%0.51mg

Thiamine

0.16 mgvs0.51 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg

Vitamin B2

58.4%0.76mg

Riboflavin

0.14 mgvs0.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg

Vitamin B3

90%14.4mg

Niacin, nicotinic acid, niacinamide

5 mgvs14.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

37.5%1.88mg

Pantothenic acid

1.25 mgvs1.88 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

364%4.73mg

Pyridoxine

0.69 mgvs4.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg

Vitamin B9

54%216μg

Folates and Folic Acid

124 μgvs216 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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45.7%41mg

Vitamin C

468%421mg

Ascorbic acid

41 mgvs421 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.87%0.13mg

Vitamin E

43%6.47mg

Tocopherols and Tocotrienols

0.13 mgvs6.47 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.34%8.8μg

Vitamin K

92%111μg

Phytomenadione or phylloquinone

8.8 μgvs111 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Serrano Peppers

3.26%32.6mg

Calcium

10.3%103mg

32.6 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46%0.41mg

Copper

134%1.2mg

0.41 mgvs1.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg

Iron

101%8.06mg

2.1 mgvs8.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg

Magnesium

49%206mg

88 mgvs206 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.8%0.62mg

Manganese

76.2%1.75mg

0.62 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg

Phosphorus

53.6%375mg

245 mgvs375 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1774mg

Potassium

84%2859mg

1774 mgvs2859 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.96%1.63μg

Selenium

6.8%3.75μg

1.63 μgvs3.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.52%23mg

Sodium

6.25%94mg

23 mgvs94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg

Zinc

22%2.44mg

1.14 mgvs2.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.65%246g

Water

23%846g

246 gvs846 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Serrano Peppers:

Raw Serrano Peppers contain 135.1 times more Vitamin A, 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B6, 1.7 times more Vitamin B9, 10.2 times more Vitamin C, 49.6 times more Vitamin E and 12.6 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Serrano Peppers:

Raw Serrano Peppers contain 3.2 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 4.1 times more Sodium, 2.1 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Raw Serrano Peppers contain 8.4 times more Fat, 12.7 times more Omega 6, 7.2 times more Sugars, 5.1 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Serrano Peppers have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesSerrano PeppersVS Baked Red PotatoesBaked White PotatoesVS Dried Ancho PeppersSerrano PeppersVS Dried Ancho Peppers

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Serrano Peppers

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Serrano Peppers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: