Comparing Nutrients in 1 kilogram Frozen Green Peas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Green Peas	Potato Skin	Recommended Dietary Allowance
Energy	26.6% 770kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	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	105% 136g	96% 124g	130g per day for Men 19-50 years
Sugars	69% 50g	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	3.45% 2.5g	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	% 46g	NA	g per day for Men 19-50 years
Fiber	118% 45g	65.8% 25g	38g per day for Men 19-50 years
Protein	93% 52.2g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	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	108% 17.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.47mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	133% 530μg	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	200% 180mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Potato Skin	Recommended Dietary Allowance
Calcium	22% 220mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	191% 15.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	117% 820mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.6% 800g	22.5% 833g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Green Peas 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 Frozen Green Peas vs Potato Skin:

• 1 kilogram of Frozen Green Peas has more Vitamin A, 12.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.9 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Green Peas, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Green Peas has 2.2 times more Phosphorus, 6.3 times more Selenium, 10.8 times more Sodium and 2.3 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Calcium, 3.4 times more Copper, 2.1 times more Iron, 1.8 times more Manganese and 2.7 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Potato Skin contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Green Peas has 1.3 times more Energy, 3.3 times more Omega 3, 1.8 times more Fiber and 2 times more Protein than Potato Skin.
• Both Frozen Green Peas and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Green Peas, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.