Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Baked White Potatoes	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	31.7% 920kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	193% 251g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	132% 50g	38g per day for Men 19-50 years
Protein	37.5% 21g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	81.5% 1.06mg	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	95% 380μg	468% 1870μg	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	44.4% 40mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	10% 100mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	228% 2.05mg	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	80% 6.4mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	383% 8.8mg	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	107% 750mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	144% 16mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17.3% 642g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Frozen Young Cowpeas :

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and 3.2 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 5.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 4.9 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Frozen Young Cowpeas :

• Baked Whole White Potatoes have 1.2 times more Potassium than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 2.6 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 7.2 times more Selenium and 4.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Young Cowpeas , Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Young Cowpeas , Unprepared contain 1.5 times more Energy, 8.1 times more Omega 3, 2.4 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Young Cowpeas , Unprepared have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.