Comparing Nutrients in 1 pound Cooked Frozen Green Peas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Green Peas	Potato Skin	Recommended Dietary Allowance
Energy	12.2% 354kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	49.8% 64.7g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	27.5% 20g	NA	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Potato Skin	Recommended Dietary Allowance
Vitamin A	53% 476μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	83.4% 1.1mg	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	67% 268μg	19.3% 77μg	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	50% 45mg	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Potato Skin	Recommended Dietary Allowance
Calcium	11% 109mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	213% 1.9mg	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	86% 6.9mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	119% 2.73mg	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	50% 349mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.75% 361g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Green Peas vs Potato Skin:

• 1 pound of Cooked Frozen Green Peas has more Vitamin A, 13.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Potato Skin provide similar amounts of Vitamin C per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Frozen Green Peas as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Green Peas vs Potato Skin:

• 1 pound of Cooked Frozen Green Peas has 2 times more Phosphorus, 7.2 times more Sodium and 1.9 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4 times more Copper, 2.1 times more Iron, 2.2 times more Manganese and 3.8 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Potato Skin contain similar levels of Calcium, Magnesium and Water per one pound.
• Both Boiled and Drained Frozen Green Peas as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Green Peas has 1.3 times more Energy, 1.8 times more Fiber and 2 times more Protein than Potato Skin.
• Both Cooked Frozen Green Peas and Potato Skin offer comparable quantities of Carbohydrate per one pound.
• Both Boiled and Drained Frozen Green Peas as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.