Comparing Nutrients in 1 kilogram Cooked Frozen Podded Peas with Salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	354% 461g	130g per day for Men 19-50 years
Sugars	66.5% 48.2g	19.3% 14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	208% 79g	38g per day for Men 19-50 years
Protein	62.5% 35g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	472% 6.14mg	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	87.5% 350μg	55% 220μg	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	244% 220mg	150% 135mg	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	31.3% 4.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	59% 590mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	908% 8.17mg	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	300% 24mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	268% 6.16mg	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	83% 580mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.4% 866g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Podded Peas with Salt versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Podded Peas with Salt vs Baked Potato Skin:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 66 times more Vitamin A, 1.6 times more Vitamin B9, 1.6 times more Vitamin C, 11.8 times more Vitamin E and 17.8 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Vitamin B1, 5.4 times more Vitamin B3 and 3.5 times more Vitamin B6 than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Podded Peas, drained with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Podded Peas with Salt vs Baked Potato Skin:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 1.7 times more Calcium, 11.5 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 9.1 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus and 2.6 times more Potassium than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Baked Potato Skin contain similar levels of Zinc per one kilogram.
• Both Boiled Frozen Podded Peas, drained with Salt as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 3.4 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4 times more Energy, 5.5 times more Carbohydrate and 2.5 times more Fiber than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Baked Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Podded Peas, drained with Salt as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.