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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	20% 576kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	18% 10g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	NA	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.7% 0.58mg	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	NA	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	33.3% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	6.8% 68mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	NA	10% 0.091mg	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	28.3% 2.27mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	NA	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	NA	64% 1.47mg	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	NA	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	32% 3.54mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.1% 337g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Sprouted Peas contains 3.9 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 Frozen Roasted Potatoes with Salt vs Boiled Sprouted Peas:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.7 times more Potassium and 99.3 times more Sodium than Boiled Sprouted Peas.
• While 1 lb of Boiled and Drained Sprouted Peas contains 1.7 times more Calcium and 3.3 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.3 times more Energy and 1.5 times more Carbohydrate than Boiled Sprouted Peas.
• While 1 lb of Boiled and Drained Sprouted Peas contains 3.2 times more Protein than Frozen Roasted Potatoes with Salt.