Comparing Nutrients in 14 ounces Frozen Peas And Carrots VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Peas And Carrots	22%	7%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Peas And Carrots	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.25% 210kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	22% 8.33g	38g per day for Men 19-50 years
Protein	24% 13.5g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Carrots	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	209% 1885μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	64.4% 0.84mg	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	35.7% 143μg	37.7% 151μg	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	49.4% 44.5mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Carrots	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	56% 0.5mg	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	54% 4.33mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	32.6% 0.75mg	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	34% 238mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.05% 335g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Peas And Carrots vs Baked White Potatoes:

• Frozen Peas And Carrots, Unprepared have 475 times more Vitamin A, 4 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 14 oz.
• Both Frozen Peas And Carrots, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Peas And Carrots vs Baked White Potatoes:

• Frozen Peas And Carrots, Unprepared have 2.7 times more Calcium, 1.7 times more Iron, 1.2 times more Manganese, 2.4 times more Selenium, 11.3 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper, 1.5 times more Magnesium and 2.8 times more Potassium than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots, Unprepared and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Peas And Carrots, Unprepared have 2.7 times more Omega 3, 3.7 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Energy and 1.9 times more Carbohydrate than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.