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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	9.44% 274kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	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	38.4% 50g	60% 77.8g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	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	0.71% 0.52g	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	% 0.44g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 15.2g	% 1.8g	g per day for Men 19-50 years
Fiber	43% 16.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	12% 107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	43.7% 175μg	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	42.3% 38mg	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	0.79% 0.12mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70.8% 85μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	47% 3.77mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	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	38% 266mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.76% 324g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Peas vs Baked Red Potatoes:

• Canned Green Peas Solids have 27 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Canned Green Peas Solids have 2.2 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper, 1.6 times more Magnesium and 3.2 times more Potassium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Baked Whole Red Potatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Peas Solids have 2.1 times more Omega 3, 2.9 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Energy and 1.6 times more Carbohydrate than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.