Comparing Nutrients in 1 kilogram Canned Green Peas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.8% 690kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	201% 262g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	1.8% 1.3g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 38.3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	68.4% 26g	38g per day for Men 19-50 years
Protein	79% 44.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	110% 440μg	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	107% 96mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	119% 9.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	NA	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	96% 670mg	NA	700mg per day for Men 19-50 years
Potassium	51% 1730mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	NA	11mg per day for Men 19-50 years
Water	22% 817g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Peas 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 Canned Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Green Peas has 5.6 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 Canned Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Green Peas has 1.3 times more Calcium, 1.9 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.6 times more Potassium and 149 times more Sodium than Canned Green Peas Solids.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas has 6 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.8 times more Energy and 2.1 times more Carbohydrate than Canned Green Peas Solids.