Comparing Nutrients in 1 pound Baked Red Potatoes VS Cooked Frozen Peas And Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.38% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	35.3% 46g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	27.3% 19.8g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	37% 14g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	240% 2159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	30.4% 0.39mg	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	30.6% 122μg	29.5% 118μg	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	63.5% 57mg	41% 36.7mg	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	2.4% 0.36mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	38.3% 0.34mg	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	39.7% 3.18mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	40% 0.92mg	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	46.7% 327mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	92% 1379mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cooked Frozen Peas And Carrots with Salt:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled Frozen Peas And Carrots, drained with Salt.
• While Boiled Frozen Peas And Carrots, drained with Salt contain 476 times more Vitamin A, 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin E and 6.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cooked Frozen Peas And Carrots with Salt:

• Baked Whole Red Potatoes have 2.3 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus and 3.4 times more Potassium than Boiled Frozen Peas And Carrots, drained with Salt.
• While Boiled Frozen Peas And Carrots, drained with Salt contain 2.6 times more Calcium, 1.3 times more Iron and 25.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.8 times more Energy and 1.9 times more Carbohydrate than Boiled Frozen Peas And Carrots, drained with Salt.
• While Boiled Frozen Peas And Carrots, drained with Salt contain 2.4 times more Omega 3, 3 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.