Comparing Nutrients in 1 pound Edible Podded Peas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Edible Podded Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.57% 191kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	68.4% 89g	130g per day for Men 19-50 years
Sugars	25% 18g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	74% 0.96mg	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	47.6% 191μg	30.6% 122μg	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	302% 272mg	63.5% 57mg	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	11.8% 1.77mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	87.7% 0.79mg	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	118% 9.43mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	34% 0.78mg	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	34.3% 240mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 403g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Edible Podded Peas vs Baked Red Potatoes:

• Raw Edible Podded Peas have 54 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B9, 4.8 times more Vitamin C, 4.9 times more Vitamin E and 8.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Edible Podded Peas vs Baked Red Potatoes:

• Raw Edible Podded Peas have 4.8 times more Calcium, 3 times more Iron and 1.4 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Copper, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas and Baked Whole Red Potatoes have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Edible Podded Peas have 2.8 times more Sugars, 1.4 times more Fiber and 1.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Energy and 2.6 times more Carbohydrate than Raw Edible Podded Peas.
• Both Raw Edible Podded Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.