Comparing Nutrients in 1 pound Green Peas VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	4.3% 3.13g	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	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 22.6g	NA	g per day for Men 19-50 years
Fiber	68% 26g	31% 11.8g	38g per day for Men 19-50 years
Protein	44% 24.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19% 172μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.43% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 181mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 112μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	88.7% 0.8mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	NA	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	NA	11mg per day for Men 19-50 years
Water	9.67% 358g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Peas versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Green Peas has 23.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Green Peas vs Frozen Roasted Potatoes with Salt:

• 1 pound of Green Peas has 1.7 times more Calcium and 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.8 times more Potassium and 59.6 times more Sodium than Raw Green Peas.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Peas has 8.2 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Energy and 1.8 times more Carbohydrate than Raw Green Peas.