Comparing Nutrients in 1 kilogram Canned Peas And Onions with Liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Peas And Onions with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.53% 1.45g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.7g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.92mg	163% 2.12mg	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	67.5% 270μg	67.5% 270μg	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	33.3% 30mg	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	193% 1.74mg	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	109% 8.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	75.2% 1.73mg	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	73% 510mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	295% 4420mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.4% 864g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas And Onions with Liquids VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Peas And Onions with Liquids versus 1 kg of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Peas And Onions with Liquids vs Baked Red Potatoes:

• 1 kilogram of Canned Peas And Onions with Liquids has 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 2.1 times more Vitamin B5 and 4.2 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Baked Red Potatoes provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Canned Peas And Onions Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Peas And Onions with Liquids vs Baked Red Potatoes:

• 1 kilogram of Canned Peas And Onions with Liquids has 1.2 times more Iron, 1.5 times more Manganese, 36.8 times more Sodium and 1.5 times more Zinc than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.7 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 5.7 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Baked Red Potatoes contain similar levels of Water per one kilogram.
• Both Canned Peas And Onions Solids and Liquids as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Peas And Onions with Liquids has 1.3 times more Fiber and 1.4 times more Protein than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.7 times more Energy and 2.3 times more Carbohydrate than Canned Peas And Onions Solids and Liquids.
• 1 kilogram of Canned Peas And Onions with Liquids provide inadequate amounts of Energy
• Both Canned Peas And Onions Solids and Liquids as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.