Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Baked Red Potatoes	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	30% 870kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	75% 98g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	44% 32g	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	6.07% 4.4g	1.38% 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	% 5.5g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 29.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	41% 23g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	50% 0.65mg	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	67.5% 270μg	72.5% 290μg	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	140% 126mg	109% 98mg	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	5.33% 0.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	9% 90mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	120% 1.08mg	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	87.5% 7mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	115% 2.64mg	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	103% 720mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23.2% 859g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Green Peas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Canned Green Peas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Canned Green Peas with Liquids:

• 1 kilogram of Baked Red Potatoes has 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 72 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 5.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Green Peas with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• 1 kilogram of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Canned Green Peas with Liquids:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 5.5 times more Potassium than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 1.5 times more Iron, 1.5 times more Manganese and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Green Peas with Liquids contain similar levels of Water per one kilogram.
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Energy and 2 times more Carbohydrate than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 2.2 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.