Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Boiled Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Baked Potato Flesh	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	32% 930kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	120% 156g	130g per day for Men 19-50 years
Sugars	23.4% 17g	81.8% 59.3g	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	NA	5.66% 4.1g	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	NA	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 52.2g	g per day for Men 19-50 years
Fiber	39.5% 15g	145% 55g	38g per day for Men 19-50 years
Protein	35% 19.6g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	166% 2.16mg	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	22.5% 90μg	158% 630μg	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	142% 128mg	158% 142mg	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	2.67% 0.4mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	192% 1.73mg	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	43.8% 3.5mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	228% 5.25mg	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	71.4% 500mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	108% 12mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21% 779g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Green Peas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Boiled Green Peas with Salt:

• 1 kilogram of Baked Potato Flesh has 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Green Peas with Salt.
• While 1 kg of Boiled and Drained Green Peas with Salt contains more Vitamin A, 2.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7 times more Vitamin B9 and 86.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Peas with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Green Peas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Boiled Green Peas with Salt:

• 1 kilogram of Baked Potato Flesh has 1.2 times more Copper and 1.4 times more Potassium than Boiled Green Peas with Salt.
• While 1 kg of Boiled and Drained Green Peas with Salt contains 5.4 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium, 47.8 times more Sodium and 4.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Peas with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 1.4 times more Carbohydrate than Boiled Green Peas with Salt.
• While 1 kg of Boiled and Drained Green Peas with Salt contains 3.5 times more Sugars, 3.7 times more Fiber and 2.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Peas with Salt offer comparable quantities of Energy per one kilogram.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.