Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Baked White Potatoes	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	31.7% 920kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	104% 135g	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	92% 35g	38g per day for Men 19-50 years
Protein	37.5% 21g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	248% 2.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	108% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	111% 1.44mg	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	113% 450μg	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	156% 140mg	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 Peas And Onions	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	114% 1.03mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	119% 2.74mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22% 815g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Frozen Peas And Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Frozen Peas And Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Frozen Peas And Onions:

• 1 kilogram of Baked White Potatoes has 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Peas And Onions.
• While 1 kg of Frozen Peas And Onions, Unprepared contains 27 times more Vitamin A, 6.2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Frozen Peas And Onions provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin A
• Both Baked Whole White Potatoes as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Frozen Peas And Onions:

• 1 kilogram of Baked White Potatoes has 1.2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.7 times more Potassium than Frozen Peas And Onions.
• While 1 kg of Frozen Peas And Onions, Unprepared contains 2.3 times more Calcium, 2.4 times more Iron, 1.4 times more Manganese, 8.7 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Frozen Peas And Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• Both Baked Whole White Potatoes as well as Frozen Peas And Onions, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 1.3 times more Energy and 1.6 times more Carbohydrate than Frozen Peas And Onions.
• While 1 kg of Frozen Peas And Onions, Unprepared contains 1.7 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.