Comparing Nutrients in 14 ounces Canned Peas And Onions with Liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Peas And Onions with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.98% 202kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	26% 34g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	24% 9.13g	19% 7.14g	38g per day for Men 19-50 years
Protein	23.2% 13g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	64.7% 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	26.8% 107μg	26.8% 107μg	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	13.2% 12mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	76.7% 0.69mg	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	43% 3.45mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	30% 0.69mg	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	29% 202mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1754mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.27% 343g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Onions with Liquids VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Peas And Onions with Liquids versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Peas And Onions with Liquids vs Baked Red Potatoes:

• 14 ounces of Canned Peas And Onions with Liquids have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 2.1 times more Vitamin B5 and 4.2 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Baked Red Potatoes provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Canned Peas And Onions Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Peas And Onions with Liquids vs Baked Red Potatoes:

• 14 ounces of Canned Peas And Onions with Liquids have 1.2 times more Iron, 1.5 times more Manganese, 36.8 times more Sodium and 1.5 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.7 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 5.7 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Baked Red Potatoes contain similar levels of Water per 14 ounces.
• Both Canned Peas And Onions Solids and Liquids as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Peas And Onions with Liquids have 1.3 times more Fiber and 1.4 times more Protein than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.7 times more Energy and 2.3 times more Carbohydrate than Canned Peas And Onions Solids and Liquids.
• 14 ounces of Canned Peas And Onions with Liquids provide inadequate amounts of Energy
• Both Canned Peas And Onions Solids and Liquids as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.