Comparing Nutrients in 1 kilogram Canned Green Peas with Liquids and Salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	20% 580kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	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	81.5% 106g	354% 461g	130g per day for Men 19-50 years
Sugars	44% 32g	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	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	208% 79g	38g per day for Men 19-50 years
Protein	53.8% 30g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	60% 240μg	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	86.7% 78mg	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	1.33% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	20% 200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	161% 13mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	90% 630mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23% 851g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids and Salt VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Peas with Liquids and 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 Canned Green Peas with Liquids and Salt vs Baked Potato Skin:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 76 times more Vitamin A and 12.2 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3.1 times more Vitamin B3, 9.4 times more Vitamin B5, 9.4 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Baked Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Green Peas Solids and Liquids with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Peas with Liquids and Salt vs Baked Potato Skin:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 1.9 times more Selenium, 8.8 times more Sodium, 1.5 times more Zinc and 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.7 times more Calcium, 8.3 times more Copper, 5.5 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus and 5.4 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Peas with Liquids and Salt has 4.3 times more Omega 3 and 2.3 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.4 times more Energy, 4.3 times more Carbohydrate, 2.4 times more Fiber and 1.4 times more Protein than Canned Green Peas Solids and Liquids with Salt.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids and Liquids with Salt as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.