Comparing Nutrients in 14 ounces Baked White Potatoes VS Cooked Frozen Peas And Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Frozen Peas And Onions with Salt	22%	4%	74%

Macro Nutrients

	Baked White Potatoes	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Energy	12.6% 365kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	26.3% 34.3g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	20.6% 15g	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	1.97% 1.43g	NA	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	23% 8.73g	38g per day for Men 19-50 years
Protein	15% 8.33g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23.4% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	26.6% 0.35mg	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	37.7% 151μg	20% 79.4μg	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	55.6% 50mg	30.4% 27.4mg	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Frozen Peas And Onions with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	27.8% 0.25mg	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	31.8% 2.54mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	28.6% 0.66mg	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	42.5% 298mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cooked Frozen Peas And Onions with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cooked Frozen Peas And Onions with Salt:

• 14 ounces of Baked White Potatoes have 1.5 times more Vitamin B3, 4.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Frozen Peas And Onions with Salt.
• While 14 oz of Boiled Frozen Peas And Onions, drained with Salt contain 53 times more Vitamin A, 3.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.5 times more Vitamin K than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes have insufficient amounts of Vitamin A
• 14 ounces of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5
• Both Baked Whole White Potatoes as well as Boiled Frozen Peas And Onions, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cooked Frozen Peas And Onions with Salt:

• 14 ounces of Baked White Potatoes have 2 times more Copper, 2.1 times more Magnesium, 2.2 times more Phosphorus, 4.6 times more Potassium and 1.2 times more Zinc than Cooked Frozen Peas And Onions with Salt.
• While 14 oz of Boiled Frozen Peas And Onions, drained with Salt contain 1.5 times more Iron and 39 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Frozen Peas And Onions with Salt contain similar levels of Manganese and Water per 14 ounces.
• Both Baked Whole White Potatoes as well as Boiled Frozen Peas And Onions, drained with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have 2 times more Energy and 2.4 times more Carbohydrate than Cooked Frozen Peas And Onions with Salt.
• While 14 oz of Boiled Frozen Peas And Onions, drained with Salt contain 2.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Frozen Peas And Onions with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Energy
• Both Baked Whole White Potatoes as well as Boiled Frozen Peas And Onions, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.