Comparing Nutrients in 1 pound Cooked Frozen Podded Peas with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.4% 38.2g	91% 119g	130g per day for Men 19-50 years
Sugars	30% 22g	4.3% 3.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	31% 11.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	NA	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	39.7% 159μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	111% 100mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.8% 268mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	NA	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	136% 11mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	NA	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	NA	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	37.6% 263mg	NA	700mg per day for Men 19-50 years
Potassium	29% 984mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	73% 1093mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	NA	11mg per day for Men 19-50 years
Water	10.6% 393g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Podded Peas with Salt versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Podded Peas with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Podded Peas with Salt has 12.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Cooked Frozen Podded Peas with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Podded Peas with Salt has 3.9 times more Calcium, 4.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Podded Peas with Salt has 7 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.5 times more Energy and 3.1 times more Carbohydrate than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy