Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Potato Skin	Recommended Dietary Allowance
Energy	27% 780kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	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	110% 143g	96% 124g	130g per day for Men 19-50 years
Sugars	60.7% 44g	NA	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	118% 45g	65.8% 25g	38g per day for Men 19-50 years
Protein	92% 51.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	184% 2.4mg	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	148% 590μg	42.5% 170μg	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	110% 99mg	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	24% 240mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	470% 4.23mg	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	190% 15mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	262% 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	110% 770mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	215% 3230mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.5% 795g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas with Salt VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Green Peas with Salt versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Green Peas with Salt vs Potato Skin:

• 1 kilogram of Cooked Frozen Green Peas with Salt has more Vitamin A, 13.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Potato Skin provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Peas with Salt vs Potato Skin:

• 1 kilogram of Cooked Frozen Green Peas with Salt has 2 times more Phosphorus, 32.3 times more Sodium and 1.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 4 times more Copper, 2.1 times more Iron, 2.2 times more Manganese and 3.8 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• Both Cooked Frozen Green Peas with Salt and Potato Skin contain similar levels of Calcium, Magnesium and Water per one kilogram.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Green Peas with Salt has 1.3 times more Energy, 1.8 times more Fiber and 2 times more Protein than Potato Skin.
• Both Cooked Frozen Green Peas with Salt and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.