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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Energy	12% 349kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	47.5% 61.8g	75% 98g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	1.56% 1.13g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	52% 467μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	60% 240μg	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	91% 81.6mg	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	0.6% 0.091mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.98% 100mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	86.7% 6.94mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	53% 372mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.25% 342g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen 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 Frozen Green Peas vs Baked Potato Flesh:

• 1 pound of Frozen Green Peas has more Vitamin A, 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.2 times more Vitamin B3, 5.9 times more Vitamin B9, 1.4 times more Vitamin C and 93 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.6 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Baked Potato Flesh provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Baked Potato Flesh:

• 1 pound of Frozen Green Peas has 4.4 times more Calcium, 4.4 times more Iron, 2.1 times more Manganese, 1.6 times more Phosphorus, 6.3 times more Selenium, 21.6 times more Sodium and 2.8 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.7 times more Copper and 2.6 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Baked Potato Flesh contain similar levels of Magnesium and 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 Frozen Green Peas has 3.3 times more Omega 3, 2.9 times more Sugars, 3 times more Fiber and 2.7 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.6 times more Carbohydrate than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Baked Potato Flesh offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Green Peas, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.