Comparing Nutrients in 1 kilogram Boiled Green Peas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	29% 840kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	120% 156g	151% 196g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	19.7% 14.3g	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	5.66% 4.1g	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 52.2g	% 4.5g	g per day for Men 19-50 years
Fiber	145% 55g	47.4% 18g	38g per day for Men 19-50 years
Protein	96% 53.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	163% 2.12mg	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	67.5% 270μg	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	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	9.33% 1.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27% 270mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	21% 779g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Peas vs Baked Red Potatoes:

• Boiled and Drained Green Peas have 40 times more Vitamin A, 3.6 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 9.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B5 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled and Drained Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Peas vs Baked Red Potatoes:

• Boiled and Drained Green Peas have 3 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus and 3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole Red Potatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Peas have 1.3 times more Omega 3, 4.1 times more Sugars, 3.1 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole Red Potatoes have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.