Comparing Nutrients in 1 kilogram Canned Green Peas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Energy	23.8% 690kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.32g	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	97% 126g	162% 211g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	21% 15.3g	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	1.8% 1.3g	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 38.3g	% 4g	g per day for Men 19-50 years
Fiber	108% 41g	55.3% 21g	38g per day for Men 19-50 years
Protein	79% 44.2g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	162% 2.1mg	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	95% 380μg	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	107% 96mg	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	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 817g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Green Peas vs Baked White Potatoes:

• Canned Green Peas Solids have 27 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Green Peas Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Green Peas vs Baked White Potatoes:

• Canned Green Peas Solids have 2 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 3.4 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.6 times more Magnesium and 3.1 times more Potassium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Peas Solids have 2.1 times more Omega 3, 2.7 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.