Comparing Nutrients in 1 pound Green Peas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	12.7% 367kcal	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	1% 0.32g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	50.4% 65.5g	68.4% 89g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	2.44% 1.77g	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	% 0.54g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 22.6g	% 2.04g	g per day for Men 19-50 years
Fiber	68% 26g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	44% 24.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	73.7% 295μg	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	202% 181mg	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	3.93% 0.59mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	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	83.3% 6.67mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	70% 490mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Green Peas have 38 times more Vitamin A, 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9, 3.2 times more Vitamin C and 8.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Green Peas.
• Both Raw Green Peas 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 Green Peas vs Baked Red Potatoes:

• Raw Green Peas have 2.8 times more Calcium, 2.1 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus and 3.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Potassium than Raw Green Peas.
• Both Raw Green Peas and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Peas have 2.3 times more Omega 3, 4 times more Sugars, 3.2 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Raw Green Peas.
• Both Raw Green Peas and Baked Whole Red Potatoes have similar amounts of Energy per 1 lb.
• Both Raw Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.