Comparing Nutrients in 1 pound Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.6% 308kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	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	39.6% 51.5g	75% 98g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	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	0.31% 0.23g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 11.8g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	35% 141μg	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	21% 19mg	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	11.5% 1.72mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	10.4% 104mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	67% 5.35mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	43.4% 304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	82.6% 1238mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 373g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Baked Potato Flesh:

• 1 pound of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared has more Vitamin A, 2.5 times more Vitamin B2, 3.4 times more Vitamin B9, 9.5 times more Vitamin E and 122.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6 and 3 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Baked Potato Flesh:

• 1 pound of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared has 4.6 times more Calcium, 3.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium, 54.6 times more Sodium and 2.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Copper, 1.4 times more Magnesium and 3.7 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Baked Potato Flesh contain similar levels of 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared has 7.1 times more Omega 3, 1.8 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Energy and 1.9 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.