Comparing Nutrients in 14 ounces Green Peas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	11% 321kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	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	44% 57.4g	60% 77.8g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	2.14% 1.55g	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	% 0.48g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.8g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	38.4% 21.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88% 1.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	64.5% 258μg	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	176% 159mg	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	3.44% 0.52mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	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	73% 5.83mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	61.2% 429mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.46% 313g	8.22% 304g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Green Peas have 38 times more Vitamin A, 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9, 3.2 times more Vitamin C and 8.9 times more Vitamin K than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Green Peas.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Raw Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Green Peas have 2.8 times more Calcium, 2.1 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus and 3.1 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 2.2 times more Potassium than Raw Green Peas.
• Both Green Peas and Baked Red Potatoes contain similar levels of Copper, Magnesium 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 Green Peas have 2.3 times more Omega 3, 4 times more Sugars, 3.2 times more Fiber and 2.4 times more Protein than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Raw Green Peas.
• Both Green Peas and Baked Red Potatoes offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Raw Green Peas as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in 14 ounces.