Comparing Nutrients in 14 ounces Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	12.3% 270kcal	15.7% 345kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	3.27% 3.18g	0.41% 0.4g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	1.77% 0.57g	0.32% 0.1g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	17.6% 0.28g	2.5% 0.04g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	7.1% 1.2g	0.75% 0.13g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	61.5% 80g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5% 3.6g	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	0.27% 0.2g	1.6% 1.15g	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	% 0.67g	% 1.35g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 0.75g	g per day for Men 19-50 years
Fiber	51% 19.4g	19% 7.14g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	31.7% 17.7g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	19% 171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	35.4% 0.42mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	16% 0.21mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	24.3% 3.9mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	19% 0.95mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	17% 0.22mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	30.8% 123μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	18.5% 16.7mg	57.3% 51.6mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	10% 1.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	122% 146μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	9.13% 91mg	2% 20mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	46.7% 0.42mg	83% 0.75mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
Fluoride	NA	4.9% 196μg	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	58.5% 4.7mg	15.4% 1.23mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	17% 71.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	36.8% 0.85mg	24% 0.55mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	25% 175mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	12.4% 421mg	44.2% 1504mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	12.3% 6.75μg	2.16% 1.2μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	72.2% 1084mg	1.06% 16mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	24% 2.6mg	11% 1.2mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	8.83% 327g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Boiled Potato Flesh, Cooked In Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared versus 14 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have more Vitamin A, 2.7 times more Vitamin B2, 3.1 times more Vitamin B9, 38 times more Vitamin E and 16.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 4.6 times more Calcium, 3.8 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 5.7 times more Selenium, 68.3 times more Sodium and 2.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.8 times more Copper and 3.6 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Boiled Potato Flesh, Cooked In Skin contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 7.1 times more Omega 3, 3.3 times more Sugars, 2.7 times more Fiber and 2.4 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in 14 ounces.