Comparing Nutrients in 1 kilogram Cooked Frozen Podded Peas with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	66.5% 48.2g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	62.5% 35g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	59% 590mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	NA	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	64% 2170mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2410mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	NA	11mg per day for Men 19-50 years
Water	23.4% 866g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Podded Peas with Salt versus 1 kg of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 12.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Frozen Podded Peas with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 3.9 times more Calcium, 4.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Podded Peas with Salt has 7 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Energy and 3.1 times more Carbohydrate than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy