Comparing Nutrients in 1 pound Canned Green Peas VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.8% 313kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	75% 98g	130g per day for Men 19-50 years
Sugars	26% 19g	10.6% 7.7g	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	0.81% 0.59g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	36% 20g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	105% 1.37mg	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	50% 200μg	10.2% 41μg	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	48.4% 43.5mg	64.5% 58mg	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	0.91% 0.14mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	108% 0.98mg	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	54% 4.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	31.8% 0.73mg	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	43.4% 304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 371g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Green Peas versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Green Peas vs Baked Potato Flesh:

• 1 pound of Canned Green Peas has more Vitamin A, 3.7 times more Vitamin B2, 4.9 times more Vitamin B9 and 71.3 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.9 times more Vitamin B3, 4.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas Solids.
• Both Canned Green Peas and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Canned Green Peas Solids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Green Peas vs Baked Potato Flesh:

• 1 pound of Canned Green Peas has 4 times more Calcium, 2.7 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium and 2.4 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.6 times more Copper, 1.5 times more Magnesium and 2.3 times more Potassium than Canned Green Peas Solids.
• Both Canned Green Peas and Baked Potato Flesh contain similar levels of Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas has 2.4 times more Sugars, 2.7 times more Fiber and 2.3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.