Comparing Nutrients in 1 kilogram Baked White Potatoes VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Baked White Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	31.7% 920kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	87.4% 114g	130g per day for Men 19-50 years
Sugars	21% 15.3g	41.2% 30g	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	0.69% 0.5g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 26g	g per day for Men 19-50 years
Fiber	55.3% 21g	129% 49g	38g per day for Men 19-50 years
Protein	37.5% 21g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	43% 0.56mg	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	77.5% 310μg	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	46.7% 42mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	118% 1.06mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	93% 2.13mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• Baked Whole White Potatoes have 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 3 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 43 times more Vitamin A, 2.2 times more Vitamin B1, 9.5 times more Vitamin E and 13.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• Baked Whole White Potatoes have 1.5 times more Magnesium and 5.1 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 2.3 times more Calcium, 1.8 times more Iron, 3.4 times more Selenium, 39 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Copper, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Energy and 1.9 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 4.7 times more Omega 3, 6.2 times more Omega 6, 2 times more Sugars, 2.3 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.