Comparing Nutrients in 14 ounces Canned Green Peas Rinsed VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Green Peas Rinsed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.7% 282kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	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	36% 47g	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	30.7% 17g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	29.8% 119μg	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	41% 37mg	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 Green Peas Rinsed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	54% 4.33mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	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	37% 258mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	61% 917mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.8% 325g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas Rinsed VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Green Peas Rinsed 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 Green Peas Rinsed vs Baked Red Potatoes:

• 14 oz of Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin C than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Baked Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• Both Canned Green Peas, Rinsed Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Green Peas Rinsed vs Baked Red Potatoes:

• 14 ounces of Canned Green Peas Rinsed have 2.7 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 19.3 times more Sodium and 1.7 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.6 times more Copper, 1.6 times more Magnesium and 5.2 times more Potassium than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Baked Red Potatoes contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Peas Rinsed have 5.7 times more Omega 3, 7.4 times more Omega 6 and 1.9 times more Protein than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.7 times more Carbohydrate than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Baked Red Potatoes offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6