Comparing Nutrients in 1 kilogram Frozen Green Peas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Energy	26.6% 770kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	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	105% 136g	162% 211g	130g per day for Men 19-50 years
Sugars	69% 50g	21% 15.3g	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	3.45% 2.5g	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 46g	% 4g	g per day for Men 19-50 years
Fiber	118% 45g	55.3% 21g	38g per day for Men 19-50 years
Protein	93% 52.2g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	114% 1030μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.47mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	162% 2.1mg	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	95% 380μg	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	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	1.33% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	22% 220mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Green Peas vs Baked White Potatoes:

• Frozen Green Peas, Unprepared have 103 times more Vitamin A, 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 10.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Green Peas, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Frozen Green Peas vs Baked White Potatoes:

• Frozen Green Peas, Unprepared have 2.2 times more Calcium, 2.4 times more Iron, 1.8 times more Manganese, 3.8 times more Selenium, 15.4 times more Sodium and 2.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Green Peas, Unprepared have 2.2 times more Omega 3, 3.3 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Baked Whole White Potatoes have similar amounts of Energy per 1 kg.
• Both Frozen Green Peas, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.