Comparing Nutrients in 1 pound Green Peas VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Green Peas	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.5g	83.6% 109g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	1.3% 0.95g	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	2.44% 1.77g	0% 0g	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	% 0.54g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 22.6g	% 0.64g	g per day for Men 19-50 years
Fiber	68% 26g	24% 9.07g	38g per day for Men 19-50 years
Protein	44% 24.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	68.4% 0.89mg	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	73.7% 295μg	35% 141μg	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	202% 181mg	39% 35mg	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	3.93% 0.59mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	39% 0.35mg	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	83.3% 6.67mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	31% 0.71mg	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	70% 490mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Peas vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Green Peas have more Vitamin A, 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2.1 times more Vitamin B9, 5.2 times more Vitamin C and 11.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Vitamin B5 than Raw Green Peas.
• Both Raw Green Peas and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Green Peas as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Green Peas vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Green Peas have 1.9 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Selenium and 3.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Potassium and 69.8 times more Sodium than Raw Green Peas.
• Both Raw Green Peas and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Peas have 2.2 times more Omega 3, 27 times more Sugars, 2.9 times more Fiber and 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 12.5 times more Fat, 17.6 times more Saturated Fat, 1.7 times more Omega 6 and 1.7 times more Carbohydrate than Raw Green Peas.
• Both Raw Green Peas as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.