Comparing Nutrients in 1 kilogram Split Green Peas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Split Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	NA	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	474% 616g	201% 262g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	9.5% 6.9g	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	0% 0g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	584% 222g	68.4% 26g	38g per day for Men 19-50 years
Protein	413% 231g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	NA	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	37.5% 150μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	NA	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	591% 47.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	NA	420mg per day for Men 19-50 years
Manganese	517% 12mg	NA	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	477% 3340mg	NA	700mg per day for Men 19-50 years
Potassium	251% 8520mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	317% 35mg	NA	11mg per day for Men 19-50 years
Water	2.35% 87g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Split Green Peas vs Frozen Roasted Potatoes with Salt:

• Both Raw Split Green Peas and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Split Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Split Green Peas has 3.1 times more Calcium, 9.5 times more Iron and 1.9 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 59.6 times more Sodium than Raw Split Green Peas.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Split Green Peas has 2.9 times more Energy, 2.1 times more Fat, 2.4 times more Carbohydrate, 4.6 times more Sugars, 8.5 times more Fiber and 10.4 times more Protein than Frozen Roasted Potatoes with Salt.