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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.2% 354kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	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	31% 11.8g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	53% 476μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	67% 268μg	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	50% 45mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	86% 6.9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	NA	420mg per day for Men 19-50 years
Manganese	55% 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	50% 349mg	NA	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	NA	11mg per day for Men 19-50 years
Water	9.75% 361g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Green Peas 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 Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Green Peas has 5.8 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 Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Green Peas has 1.6 times more Calcium and 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.1 times more Potassium and 4.1 times more Sodium than Boiled and Drained Frozen Green Peas.
• 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 Green Peas has 6.4 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained Frozen Green Peas.