Comparing Nutrients in 100 calories Baked White Potatoes VS Split Green Peas

Weight per 100 calories

• Baked White Potatoes: 109g
• Split Green Peas: 27.5g

Raw Split Green Peas have 4 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Split Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Baked White Potatoes	Split Green Peas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	13% 17g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	1.2% 0.86g	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	0.54% 0.39g	0% 0g	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	% 0.68g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.74g	g per day for Men 19-50 years
Fiber	6% 2.3g	16% 6.1g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0.21% 1.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	2.96% 0.038mg	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	10.3% 41.3μg	1.03% 4.12μg	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	15.2% 13.7mg	0.55% 0.49mg	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	0.29% 0.043mg	0.22% 0.033mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Split Green Peas	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.26% 12.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	24.7% 0.22mg	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	8.7% 0.7mg	16.2% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	4.12% 17.3mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	14.2% 0.33mg	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	11.6% 81.5mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	5.34% 2.94μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.092% 1.37mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Split Green Peas:

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 6 times more Vitamin B6, 10 times more Vitamin B9 and 27.7 times more Vitamin C than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Split Green Peas:

• Baked Whole White Potatoes have 1.7 times more Magnesium, 2.5 times more Potassium and 34.3 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 5.4 times more Selenium and 2.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Split Green Peas have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Split Green Peas.
• While Raw Split Green Peas contain 6.6 times more Fat, 2.7 times more Omega 3, 4.4 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Split Green Peas have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.