Comparing Nutrients in 1 pound Baked Red Potatoes VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Baked Red Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	13.6% 395kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.1% 1.38g	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	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	18.7% 13.6g	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	0.31% 0.23g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 11.8g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	19.5% 0.25mg	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	35% 141μg	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	21% 19mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	4.1% 41mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	53.4% 0.48mg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	42% 0.97mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	82.6% 1238mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared 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, Green (includes Baby And Lesuer Types), Unprepared:

• 1 pound of Baked Red Potatoes has 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 3 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 1 lb of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contains 43 times more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin E and 13.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 1 pound of Baked Red Potatoes has 1.6 times more Copper, 1.6 times more Magnesium and 5.1 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 1 lb of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contains 2.6 times more Calcium, 1.7 times more Iron, 22.8 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared contain similar levels of Manganese, Phosphorus and Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 1 lb of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contains 4.7 times more Omega 3, 2.1 times more Sugars, 2.7 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids provide inadequate amounts of Omega 6 in one pound.