Comparing Nutrients in 1 kilogram Boiled Green Peas VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Energy	29% 840kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	120% 156g	166% 216g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	23.4% 17g	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	5.66% 4.1g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 52.2g	NA	g per day for Men 19-50 years
Fiber	145% 55g	39.5% 15g	38g per day for Men 19-50 years
Protein	96% 53.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	232% 3mg	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	158% 630μg	22.5% 90μg	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	158% 142mg	142% 128mg	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	9.33% 1.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	27% 270mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	239% 2.15mg	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	193% 15.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	70% 1.6mg	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	167% 1170mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21% 779g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Peas versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Peas vs Baked Potato Flesh:

• 1 kilogram of Boiled Green Peas has more Vitamin A, 2.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7 times more Vitamin B9 and 86.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Baked Potato Flesh provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Green Peas as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Peas vs Baked Potato Flesh:

• 1 kilogram of Boiled Green Peas has 5.4 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium and 4.1 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Baked Potato Flesh contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Peas has 3.5 times more Sugars, 3.7 times more Fiber and 2.7 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Carbohydrate than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Baked Potato Flesh offer comparable quantities of Energy per one kilogram.
• Both Boiled and Drained Green Peas as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.