Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Baked Red Potatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.9% 0.83g	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	37% 48g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	20% 14.5g	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	2.75% 2g	0.63% 0.45g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 13.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	22.7% 0.29mg	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	27.2% 109μg	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	39.3% 35.4mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	78.2% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	50% 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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	41.6% 0.96mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Canned Green Peas with Liquids and Salt:

• Baked Whole Red Potatoes have 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 76 times more Vitamin A and 7.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Peas Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Green Peas with Liquids and Salt:

• Baked Whole Red Potatoes have 1.8 times more Copper, 1.5 times more Magnesium and 5.1 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 2.2 times more Calcium, 1.8 times more Iron, 15.4 times more Sodium and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Peas Solids and Liquids with Salt have similar amounts of Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.5 times more Energy and 1.8 times more Carbohydrate than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 2.9 times more Omega 3, 3.7 times more Omega 6, 2.2 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.