Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	81.5% 106g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	NA	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	NA	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 29.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	39.6% 22g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	86.7% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	15% 150mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	NA	110% 0.99mg	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	62.5% 5mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	NA	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	NA	90% 630mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	NA	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Green Peas with Liquids and Salt per 1 kg

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

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

• 1 kg of Canned Green Peas Solids and Liquids with Salt contains 4.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Canned Green Peas with Liquids and Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.2 times more Potassium and 1.6 times more Sodium than Canned Green Peas with Liquids and Salt.
• While 1 kg of Canned Green Peas Solids and Liquids with Salt contains 1.3 times more Calcium, 2.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.2 times more Energy and 2.5 times more Carbohydrate than Canned Green Peas with Liquids and Salt.
• While 1 kg of Canned Green Peas Solids and Liquids with Salt contains 4.6 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.