Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Peas And Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Baked Red Potatoes	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.87% 0.66g	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	30% 39g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	67% 0.87mg	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	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	63.5% 57mg	15% 13.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	50.4% 0.45mg	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	49.3% 3.95mg	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	50.3% 1.16mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	134% 2005mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Peas And Onions with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Canned Peas And Onions with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Peas And Onions with Liquids:

• 1 pound of Baked Red Potatoes has 1.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 4.2 times more Vitamin C than Canned Peas And Onions with Liquids.
• While 1 lb of Canned Peas And Onions Solids and Liquids contains 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Peas And Onions with Liquids provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Baked Whole Red Potatoes as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Peas And Onions with Liquids:

• 1 pound of Baked Red Potatoes has 1.7 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 5.7 times more Potassium than Canned Peas And Onions with Liquids.
• While 1 lb of Canned Peas And Onions Solids and Liquids contains 1.5 times more Manganese, 36.8 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Peas And Onions with Liquids contain similar levels of Iron and Water per one pound.
• Both Baked Whole Red Potatoes as well as Canned Peas And Onions Solids and Liquids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.7 times more Energy and 2.3 times more Carbohydrate than Canned Peas And Onions with Liquids.
• While 1 lb of Canned Peas And Onions Solids and Liquids contains 1.3 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Canned Peas And Onions with Liquids provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.