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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	12% 349kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	47.5% 61.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	1.56% 1.13g	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	% 0.36g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 21g	% 2.04g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	52% 467μg	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	35% 0.45mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	60% 240μg	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	91% 81.6mg	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	0.6% 0.091mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	86.7% 6.94mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	53% 372mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	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	32.7% 490mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.4% 348g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 103 times more Vitamin A, 3.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B9, 1.4 times more Vitamin C and 10 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Baked Red Potatoes:

• Frozen Green Peas, Unprepared have 2.4 times more Calcium, 2.2 times more Iron, 1.9 times more Manganese, 9 times more Sodium and 2.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Copper and 3.6 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 2.2 times more Omega 3, 3.5 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Baked Whole Red Potatoes have similar amounts of Energy per 1 lb.
• Both Frozen Green Peas, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.