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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Green Peas with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	201% 262g	130g per day for Men 19-50 years
Sugars	44% 32g	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	1.38% 1g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 29.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	57% 32g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	80% 720μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	72.5% 290μg	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	109% 98mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	128% 10mg	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	115% 2.64mg	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	75.7% 530mg	NA	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	NA	11mg per day for Men 19-50 years
Water	23.2% 859g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Green Peas with Liquids has 5.8 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 with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Green Peas with Liquids has 2 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 4.5 times more Potassium and 33.1 times more Sodium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids has 4.6 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Energy and 2.7 times more Carbohydrate than Canned Green Peas Solids and Liquids.
• 1 kilogram of Canned Green Peas with Liquids provide inadequate amounts of Energy