Comparing Nutrients in 1 pound Boiled Green Peas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	13% 381kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	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	5.4% 0.086g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	54.5% 71g	68.4% 89g	130g per day for Men 19-50 years
Sugars	37% 27g	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	2.57% 1.86g	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	% 0.59g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 2.04g	g per day for Men 19-50 years
Fiber	65.7% 25g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	43.4% 24.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	20% 181μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	71.4% 286μg	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	71.6% 64.4mg	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	4.23% 0.64mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	87.3% 7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	76% 531mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.55% 353g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Green Peas vs Baked Red Potatoes:

• Boiled and Drained Green Peas have 40 times more Vitamin A, 3.6 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 9.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B5 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin C per 1 lb.
• Both Boiled and Drained Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Green Peas vs Baked Red Potatoes:

• Boiled and Drained Green Peas have 3 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus and 3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole Red Potatoes have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Green Peas have 1.3 times more Omega 3, 4.1 times more Sugars, 3.1 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole Red Potatoes have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.